Vit. B3 (Niacin)
Vitamin B3, also known as niacin, is a water-soluble vitamin found naturally in some foods, added to foods, and sold as a supplement. The two most common forms of niacin in food and supplements are nicotinic acid and nicotinamide. The body can also convert tryptophan, an amino acid, into niacin.
Benefits of Vitamin B3 (Niacin)
- Lowering cholesterol levels: Studies have shown that niacin can increase HDL (good) cholesterol and lower LDL (bad) cholesterol and triglycerides.
- Managing pellagra: Pellagra is a condition caused by a deficiency of niacin. Taking niacin supplements can effectively treat this condition.
- Lowering the risk of cardiovascular disease: Niacin has been shown to reduce the risk of cardiovascular disease by improving cholesterol levels and reducing inflammation.
- Improving brain function: Niacin plays a role in maintaining healthy brain function.
Two clinical trials concluded that taking niacin supplements did not show benefit in reducing strokes, heart attack, or CVD deaths despite significant improvements in HDL cholesterol levels.
Recommended dosage
The recommended daily allowance (RDA) of niacin for adults is 14-16 mg per day for men and 12-14 mg per day for women. However, for treating high cholesterol, much higher doses of niacin are often used.
Potential side effects
- Flushing: This is a common side effect of niacin and can cause burning, itching, and redness of the face, arms, and chest, as well as headaches.
- Nausea or vomiting.
- Skin reactions and rashes.
- Hypotension, hepatotoxicity, and multiple organ failure in severe cases.
- Increased insulin resistance.
Sources:
- https://www.healthline.com/nutrition/niacin-benefits
- https://ro.co/health-guide/niacin-vitamin-b3-what-is-it/
- https://examine.com/supplements/vitamin-b3/
- https://www.mayoclinic.org/drugs-supplements-niacin/art-20364984
- https://www.mountsinai.org/health-library/supplement/vitamin-b3-niacin
- https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/
