Vitamin B3, or Niacin, is one of the few vitamins the body needs to work correctly. Vitamin B2, or riboflavin, is a member of the B-complex family. It is essential for energy production, supports the nervous system, and assists with healthy skin. Niacin is an all-in-one nutrient long used for its capacity to control cholesterol and perform critical cellular functions. The benefits of niacin extend from good cholesterol to skin health.
Difference Between Niacin and Niacinamide
Niacin vs. niacinamide are both forms of Vitamin B3 but have different functions and benefits.
Niacin is most well known for its heart-healthy effects. Because it helps to reduce unhealthy LDL levels while boosting healthy HDL cholesterol and lowering triglycerides, it may be beneficial for heart health and cholesterol management. Still, high niacin doses can also have side effects like flushing, so it is usually only used with a physician.
Niacinamide is the gentle, stable form of Vitamin B3 that your skin produces in abundance when you have excessive levels of niacin. It is also used in skincare due to its anti-inflammatory and antioxidant effects. Niacinamide is used to improve skin elasticity, shrink enlarged pores, fade dark spots, and treat acne and signs of ageing without niacin’s flushing effect.
Vitamin B3, aka Niacin, has many health benefits and is essential for health. Here are some of the benefits that niacin supplements can be a great addition to your diet:
Niacin: Effective for treating dyslipidemia (control of abnormal blood fat levels) with several cardiovascular benefits.
- Boosts HDL (good) cholesterol: Helps take bad (LDL) cholesterol out of arteries, which is good for your heart.
- Lower LDL (bad) cholesterol: Reducing harmful cholesterol reduces plaque buildup and may reduce the risk of heart disease.
- Lower triglyceride levels: Niacin may also reduce high triglyceride levels, which can lead to a higher risk of heart disease.
At the same time, to get a positive effect, you need megadose—more than 1500 mg/daily—and they have side effects: skin flushing and kidney or liver. Niacin is used for those who do not tolerate statin drugs yet still require help in controlling blood fat levels.
The prostaglandins play a role in widening blood vessels and spreading the blood that passes through the body more quickly. That can help to lower blood pressure and reduce the risk of hypertension.
In a study of 12,283 adults, each additional daily mg of niacin was linked to a 2% lower risk of developing high blood pressure. The most significant reduction was with daily doses of 14.3 to 16.7 mg. However, additional studies are warranted to determine its role in blood pressure control.
Niacin is also crucial for brain health and plays a role in generating energy within individual brain cells. Low levels can cause brain fog, memory problems, and psych symptoms.
Niacin is sometimes also used to repair brain cell injuries and in cases of schizophrenia because deficiency causes a lack of serotonin, which damages the function of neurotransmitters. While early studies indicate niacin can also protect the brain from Alzheimer’s disease, more research is needed to prove these results.
Niacin, particularly niacinamide, is recognized for its skin benefits. It also protects skin cells from damage by sunlight and environmental stress.
In a study of 300 high-risk patients (for skin cancer), the administration of niacinamide, 500 mg, given twice daily, was associated with a reduction in non-melanoma skin cancer. Niacinamide is frequently used in skin care products for acne, skin redness, and patchy pigmentation.
Niacin is found in many different foods (especially high-protein ones). Here are some of the best dietary sources of niacin and their %DV:
- Grilled chicken breast (3 ounces): 64% of the DV
- Roasted turkey breast (3 ounces): 63% of the DV
- Cooked brown rice (1 cup): 33% of the DV
- Dry roasted peanuts (1 ounce): 26% of the DV
- Medium baked potato: 14% of the DV
Montanari mentions that besides these foods, other B vitamins are often added to breakfast cereals and energy drinks through niacin fortification. This helps individuals get adequate niacin in their diet, which may be helpful for those with vegetarian and plant-based diets. On the flip side, eating a variety of niacin-rich foods (think poultry, fish, nuts, and whole grains) can help you achieve optimal levels of this crucial nutrient.
The most recognised benefit of niacin is its cholesterol-management ability. Niacin reduces HDL (good cholesterol) and changes LDL (bad cholesterol) and triglycerides. These effects have led to the promotion of niacin as an adjunct therapy and statins (Lipitor or Crestor) to augment cholesterol control.
Niacin does help reduce cholesterol, but it only works in high doses and should be taken under a doctor’s supervision. At higher doses, it can cause liver problems, gastrointestinal discomfort, or deglycation. This means you are not doing this alone by taking niacin with over-the-counter cholesterol-lowering supplements, which is not recommended. Talk to your doctor before taking niacin for cholesterol.
Research has demonstrated that niacin benefits not only cholesterol but also blood pressure. A study published in 2021 on Chinese adults also showed associations between niacin intake and lowering blood pressure, especially among newly diagnosed hypertensive patients [20].
Again, niacin is not a substitute for conventional blood pressure medications and should be used in addition to a heart-healthy diet and lifestyle. Nevertheless, ask your specialist to ensure niacin is acceptable for your health account.
Lastly, a person must take the correct dose to benefit from niacin without side effects. The DRI differs concerning age, gender, and personal health needs:
- For children aged between 1 and 13 years, the intake should be around 2–12 mg/day.
- Adults (men): 16 mg/day
- Adults (women): 14 mg/day
- Pregnant women: 18 mg/day
- Women who breastfeed: 17 mg/day
Niacin Supplement Dosage Recommendations
When prescribed, take niacin supplements according to your doctor. Niacin needs to be taken with caution at high dosages to prevent side effects. Excessive intake of these supplements without proper guidance from an expert can cause side effects and threats, such as liver damage.
The primary consequence of niacin deficiency is the condition known as Pellagra, a disease principally characterized by the “three” Ds”—dermatitis, diarrhea, and dementia. However, the deficiency can involve multiple systems of the body and, if not treated appropriately, may have severe clinical ramifications.
The primary disease due to niacin deficiency is known as pellagra, named after the “three Ds”:
- Dermatitis: skin rashes in places that have been exposed to sunlight.
- Diarrhea: digestive issues that result in excessive dehydration and malnutrition.
- Dementia: Cognitive problems, confusion, and loss of memory
Other Symptoms:
- Fatigue: weakness and tiredness that occur in general.
- Mouth and tongue inflammation: glossitis—red, swollen tongue; mouth sores.
- Psychological Problems: Depression, irritability, and decreased concentration
Risk Factors:
- Poor Diet: A diet deficient in niacin or tryptophan (a niacin precursor).
- Alcoholics: Abusing alcohol undermines nutrient assimilation.
- Absorption Disorders: Such as Crohn’s disease.
- Specific Medications: Prolonged use of some medications (e.g., isoniazid) can impair niacin metabolism.
- Overdose on Niacin: Symptoms and Preventive Measures
Excessive doses of niacin can result in an overdose. Symptoms of niacin overdose can range from flushing, nausea, vomiting, and diarrhea to liver damage. Comment: If you think there is an overdose, then seek urgent medical care.
Although niacin (Vitamin B3) is an essential nutrient, it can have harmful side effects in high doses. For the most part, food sources of niacin are well-absorbed and utilized by the body; there is little risk of overdose. The problems arise when one takes niacin in high doses from either prescription or over-the-counter supplements.
The apparent reason behind this type of overdose is high-dose niacin supplementation, generally taken to lower cholesterol and other health conditions. Prescription niacin or even over-the-counter niacin supplements are generally more concentrated than the levels found in food, which means overdose is possible if these doses exceed what’s recommended.
Potential Side Effects of High-Dose Niacin
Adverse effects can occur from taking 2,000 to 6,000 mg of niacin daily. Below are some of the profound effects and other dangers accompanying niacin overdose:
Extreme Skin Flush One of the more well-known side effects of large doses of niacin is extreme skin flushing. Jega-Ghaderi notes increased redness, warmth, and itching, especially around the face, neck, and chest. But flushing also comes with dizziness and discomfort.
Long-term high doses of niacin may cause the liver to become toxic, causing side effects including abdominal pain, fatigue, yellowing of your skin or eyes, jaundice, and dark urine. Niacin overdose can cause significant liver injury, which is one reason high-dose niacin must be used only when prescribed by a doctor.
High doses of niacin may lead to heart palpitations or rapid heart rate. However, these are strange sensations and may even pose increased cardiovascular risks in individuals with a history of heart disease.
Nausea, vomiting, diarrhea, and abdominal pain are also common complaints related to niacin overdoses. It causes these symptoms, making it hard for the body to absorb other nutrients and medications.
High doses of niacin can boost uric acid levels and hamster the development of gout, a type of arthritis that causes sudden, intense pain and swelling in one or more joints.
Niacin in an excessive amount may increase blood sugar levels, which can be dangerous for anyone with diabetes or pre-diabetes. That, too, can complicate blood sugar control.
Niacin overdose in high amounts has been linked to a higher risk of stroke. However, high doses of niacin can cause stress on the cardiovascular system.
Niacin Overdose: What To Do With Niacin Overdose
In case you think you have taken excess niacin or experienced symptoms associated with it, such as severe flushing, stomach pain, or a quickened heartbeat, then please ensure immediate medical attention. Niacin at high doses can lead to long-term health problems, but early treatment can eliminate these risks.
How to Use Niacin Supplements Safely
If you take niacin to treat high cholesterol or other medical conditions, stick to:
- Follow the medicine directions: Only consume the dose your healthcare supplier recommends. They might change the dose as needed to be effective and safe.
- Be aware of side effects: Be alert to any additional symptoms you experience when you start niacin supplementation. Contact your doctor if you experience any symptoms of an overdose.
- Perform Regular Liver Function Checks: Because niacin can affect liver health, you will probably have blood tests to assess your liver function during high-dose niacin therapy.
In conclusion, niacin is an essential nutrient, but its potency warrants that we should use it responsibly, especially in supplemental form. Following a healthcare provider’s advice on the safest dosage according to your health status will grant you all the benefits of niacin, free from any overdose effects.
Niacin (Vitamin B3) is necessary for energy production to fuel your body and a healthy skin, nerves, and digestive system. Most niacin is a supplement, but the best source comes from whole foods. Natural sources include: (most prominent ones)
- Fortified Breads and Cereals: Most breads and cereals have niacin added, so one serving will contribute to your daily requirements.
- Red Meat (Beef, Beef Liver, Pork): Red meat, particularly beef and pork, is an excellent source of niacin. Beef liver has an abundant niacin content.
- Poultry (Chicken, Turkey): Chicken, particularly chicken breast and turkey, are high in niacin and lean protein.
- Fish: Fatty fish such as salmon, tuna, mackerel, and trout contain niacin and omega-3 fatty acids that help reduce the risk of heart disease.
- Bananas: Bananas are an excellent source of niacin and potassium, and they make a healthy snack or pantry staple for smoothies.
- Brown Rice A high-niacin whole grain that is fiber-rich, also great for digestion and towards overall health
- Legumes, such as beans, lentils, and chickpeas, are high in niacin, fiber, and protein, making them perfect for a plant-based diet.
- Nuts: Healthy fats are abundant in niacin-rich snacks such as peanuts, almonds, cashews, and hazelnuts.
- Niacin content in seeds: sunflower, chia, and flaxseeds are good sources of niacin, along with healthy fats, fiber, and protein.
The Benefits of Eating Niacin-Rich Foods
These are foods high in niacin, which means adding these to your diet assures you a healthy dose of Vitamin B3. This vitamin is essential for metabolism, skin health, digestion, and brain function. By eating a combination of these foods, you can meet your body’s needs for niacin without needing supplements.
Many also include other essential health nutrients like proteins, fiber, and suitable fat types vital to your health.
How to Include Niacin Foods in Your Diet
That’s why it’s beneficial to incorporate a decent variety of these foods into your meals to meet daily niacin requirements. For example:
- Lunch could consist of whole-grain bread, a grilled chicken sandwich, and sunflower seeds.
- Salmon fillet with brown rice (dinner)
- Afternoon Snack: banana and a handful of almonds.
Incorporating a variety of these niacin-rich foods into your diet can provide the Vitamin B3 you require daily while maintaining a diversified and healthy meal plan.
What About Niacin During Pregnancy?
Niacin is safe and essential for your health as a pregnant woman when taken in just the correct quantity. It assists in developing a fetus, supports energy production, and facilitates new cell formation in the body. Pregnant women require approximately 18 mg of niacin per day, although this should be discussed with your doctor to find the lowest possible dose that works for you.
Patients Who May Benefit from Niacin Therapy
Dyslipidemia:
- Primary Hypercholesterolemia (Type Iian): patients with high cholesterol, high LDL-C, and low HDL-C; niacin is effective
- Mixed Dyslipidemia (Type IIb): Niacin may treat high levels of both cholesterol and triglycerides.
- Significant Hypertriglyceridemia (TG > 500 mg/dL): Niacin lowers triglycerides, thus minimizing the threat of pancreatitis.
- Statin-Intolerant Patients: Niacin provides an additional non-statin option for lipid management in statin-intolerant patients or those with metabolic syndrome.
Cardiovascular risk factors:
- Secondary Prevention: Niacin in patients with a history of coronary heart disease reduces the risk of recurrent nonfatal myocardial infarction.
- Type of Hyperlipidemia & Type of Coronary Artery Disease: Slows atherosclerosis in combination with bile acid-binding resins
- Hypertriglyceridemia: Niacin is indicated specifically to lower triglycerides in patients at risk of acute pancreatitis.
Niacin Type and Things to Keep in Mind When Buying Niacin
Immediate-Release Niacin:
- Absorption: quickly; peak plasma serum in 30-60 min
- Dosage: Begin treatment with doses of 100 mg thrice daily until reaching doses of 1–6 g per day.
- Side Effects: increased flushing, hepatotoxicity, and GI adverse events.
Extended-Release Niacin:
- Absorption: slower and with a more gradual peak concentration.
- Dosing: 500–2000 mg PO daily, usually at bedtime.
- Side Effects: Less hepatotoxicity risk but may still cause GI upset.
Sustained-Release Niacin:
- Absorption: Maintain level over a long time.
- Side Effects: increased risk of hepatotoxicity; flushing is reduced compared with immediate-release formulations.
Pharmacokinetics:
- Absorption: high first-pass metabolism; plasma concentrations are widely varied.
- Metabolism: Nicotinic acid (NUA) and other metabolites are present in the liver.
- Excretion: 60–76% in urine (13% unchanged).
What You Need to Know About Niacin (Vitamin B3)
Niacin is an essential B vitamin with several health benefits, including heart health and skin function. Although niacin lowers cholesterol and high blood pressure, it is necessary to take this drug at the appropriate dose with the advice of a doctor. For those who Favour natural sources, an average weight loss plan helps to maintain adequate niacin levels. Supplementation should only be taken with advice from a medical professional, especially if managing cholesterol levels.
Also known as Vitamin B3, niacin is indispensable for various bodily processes, including heart health, skin, and energy. Whether from food sources or supplements, niacin is essential. If you are considering using Niacin supplements, it is necessary to collaborate with a healthcare provider before making any decisions. If you know how to handle it right, niacin is a good friend regarding health.
Can niacin improve my skin health?
Yes, niacinamide (a form of niacin) is commonly used in skin care to lower inflammation (resulting in clear, glowy skin).
What is the difference between niacin and niacinamide?
Niacin is specialized from vitamin B3, while niacinamide is a derivative of niacin commonly used to treat acne and inflammation of the skin.
Is niacin safe to combine with other drugs?
Niacin can affect how medications interact with you, especially cholesterol or blood pressure drugs. If you take niacin along with other oral medications, always ask your doctor about drug interactions.
More than 35 mg a day from supplements can produce side effects. Higher doses have added risks and should only be taken under medical supervision.
Can I meet niacin requirements through food?
Yes: A diet without deficiencies such as meat, fish, or whole grains properly covered with niacin should provide sufficient Vitamin B3 for most people.
Want to jumpstart your health with niacin? Call your doctor today to discuss safe supplementation choices and increase your natural Niacin power with more high-niacin foods!
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