Vitamin B3 (Niacin)
What is it: Niacin or vitamin B3 is used by every part of our bodies. It is a water-soluble vitamin, just like all the other B vitamins. There are two main forms and both are found in food as well as supplements.
- Nicotinic Acid - used as a supplement, this form of niacin is used to lower cholesterol levels and reduce the risk of heart disease.
- Niacinamide or Nicotinamide - while this form does not reduce cholesterol, it may help reduce the risk of non-melanoma skin cancer and treat psoriasis.
Functions/Benefits: Like other B vitamins, Niacin helps convert our food into energy by assisting in coenzyme processes in metabolism. Specifically, it plays a role in aiding NAD and NADP which are two coenzymes specifically involved in cellular metabolism as well as helping repair DNA. This vitamin is another powerful antioxidant to top it off.
There are a slew of health benefits Niacin is used for. It can help regulate cholesterol and triglyceride levels, reduce the risk of heart disease, and it may even help treat type 1 diabetes. It's also known for protecting skin from damage and boosting brain function.
Food Sources: Niacin is easily found in food sources and many supplements also include it. Good sources of niacin are poultry, fish, nuts, meat and legumes. Vegetables that are high in niacin include avocados, mushrooms, green peas and potatoes.
Deficiency/Toxicity: While most developed countries do not have issues with deficiencies, symptoms include memory loss and confusion, fatigue, depression, diarrhea, and skin problems. Those who are not getting proper diet, suffer from malnourishment or live in under developed countries are at more at risk.
There is no risk of consuming too much niacin from food as your body will flush out what excess it does not need, however taking too much in supplement form could result in negative side effects such as nausea, vomiting and liver toxicity. Always consult with your doctor before taking any new supplements.
Fun Factoid: Niacin was first described by chemist Hugo Weidel in 1973. Long before vitamins were really understood or acknowledged beyond the basic macronutrients of proteins, carbohydrates and fats.
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 2 mg |
| Infants 7–12 months | 4 mg NE |
| Children 1–3 years | 6 mg NE |
| Children 4–8 years | 8 mg NE |
| Children 9–13 years | 12 mg NE |
| Teens 14–18 years (boys) | 16 mg NE |
| Teens 14–18 years (girls) | 14 mg NE |
| Adults (men) | 16 mg NE |
| Adults (women) | 14 mg NE |
| Pregnant teens | 18 mg NE |
| Pregnant women | 18 mg NE |
| Breastfeeding teens | 17 mg NE |
| Breastfeeding women | 17 mg NE |
NE designates 'niacin equivalents' and this measurement is used because your body can also make niacin from tryptophan (an amino acid in proteins), ex: tryptophan can be in foods you consume, like turkey. NE accounts for both the niacin you consume and the niacin your body makes from tryptophan.
Below are sources and further studies to review on vitamin niacin.
Niacin Fact Sheet for Health Professionals
Niacin Fact Sheet for Consumers
9 Science Based Benefits of Niacin (Vitamin B3)
Nicotinamide: a potential addition to the anti-psoriatic weaponry
B Vitamins and the Brain: Mechanisms, Dose, and Efficacy: A Review