Niacin

Niacin belongs to the group B vitamins and it has many benefits for health. This vitamin keeps the heart healthy, regulates cholesterol levels, enahnces intellectual performance, concentration, and motivation. It also reduces inflammation and stimulates the beauty and health of the skin and hair.

Niacin, also known as vitamin B3, niacinamide, or nicotinic acid is a water-soluble vitamin that cannot be stored in the body.

When niacin is not immediately used by the body, it is excreted through the urine. If we want to have healthy levels of niacin we need to consume food that is rich in niacin or use niacin supplementation in order to meet the needs of our body. Otherwise, the body can suffer a deficiency of this vitamin.

Natural sources of Niacin

There are many foods, both of animal and vegetable origin, that are considered to be sources of niacin.

Among the animal sources, we can find beef, chicken, lamb, and pork. Fish like tuna and salmon are excellent vitamin B3 sources.

Milk and its derivatives, like yogurt, cheese, and also eggs.

Among the vegetable sources, we can find beetroot, peanuts, oats, wheat, rice, peas, beans, asparagus, spinach, peppers, ginger, and sunflower seeds.

Benefits of Niacin for health

• Protects the heart health
• Guarantees optimal cholesterol levels
• Helps to reduce the risk of suffering Alzheimer's disease
• Stimulates intellectual performance, motivation, and concentration
• Promotes the production of sexual hormones
• Encourages the use of fats and proteins by the body
• It is involved in the transformation iof food into glucose in order to generate more energy in the organism
• Favors the beauty and health of skin and hair
• Promotes eye health
• Improves the blood flow
• Reduces inflammation (it is very beneficial for people with arthritis)
• It is used as a treatment for pellagra disease
• It is used as a treatment for diabetes mellitus or type I diabetes

Symptoms of a Niacin deficiency

The most frequent symptoms caused by a deficiency of this vitamin in the organism, are the following:

Recommended daily amount (RDA) of Niacin

The recommended daily amount of vitamin B3 varies according to the age, sex and individual circumstances of each person. Athletes or people with pathological conditions will need higher amounts than the general population.

The amount of niacin is measured in micrograms (mcg).

Differences between Niacin and Niacinamide

Both niacin and niacinamide are two vitamin B3 forms. But they have different functions in certain aspects.

For example, niacinamide is often used to fix a niacin deficiency because niacinamide does not cause redness.

Both niacin and niacinamide are available as a dietary supplement in capsules and tablets.

Niacinamide is also used as a niacin replacament in the form of topical administration creams for skin care.

Inositol Hexaniacinate

Inositol Hexaniacinate also belongs to the B3 vitamins, and we can find it in some dietary supplements.

Unlike niacinamide, inositol hexaniacinate reduces cholesterol just like niacin.

Niacin and Vitamin B complex

Niacin is also part of the group B vitamins.

Overall, there are 8 vitamins in this group, which are the following: vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), vitamin B7 (biotin), vitamin B9 (folic acid) and vitamin B12 (cobalamin).

Each group B vitamin has its own structure and a distinct function. Sometimes, several B vitamins are combined to perform specific functions in the organism.

The lack of certain group B vitamins, such as folic acid and vitamin B6, has been associated to degenerative diseases such as difficulties in perception, dementia, and Alzheimer's disease.

Group B vitamins also play a role in the production of stress hormones and sexual hormones, along with the adrenal glands. They also relieve inflammation, improve blood circulation, and slow down the onset of diabetes.

Properties of Niacin:

Who can benefit from Niacin dietary supplements?

Anyone who wants to obtain the benefits of niacin just have to use the dietary supplements of this vitamin.

It is especially advisable to consume a regular amount of niacin in the case of people who do not get it through the diet, for example, old people who do not normally consume the necessary amount of this vitamin.

Niacin, niacinamide and inositol hexanicotinate are available as dietary supplements, either individually or combined as a Vitamin B complex. These supplements come in capsules or tablets. Since the composition and the amount may vary, it is advisable to always follow the instructions of each product and always use the recommended daily amount.

Does Niacin have side effects?

The side effects can come across as an intense skin tingling, specially on the face, neck, ears, and chest.

This is due to an increased blood flow, which can cause redness and heat, similar to a sunburn. There is no need to worry about this, since these side effects are harmless and follow a normal responseon behalf of the body. Depending on the amount, these effects will disappear after 30-60 minutes.

One way of reducing the side effects is to use the niacin supplements immediately after eating. The most intense effects of niacin are seen when consumed on an empty stomach or after consuming alcohol or a hot beverage.

When niacin is consumed in high amounts, it may cause side effects, such as:

When these effects occur we must stop the consumption or reduce the amount.

Does Niacin have any interactions?

Niacin may produce interactions when it is used along with some medications, such as:

Other names for Niacin

Niacin is also known as: vitamin B3, nicotinic acid, niacinamide, nicotinamide.