Vitamin B3 (Niacin)

1. Class of Vitamin:

Water-Soluble:

• • Vitamin B3, also known as Niacin, is water-soluble. It dissolves in water and is not stored in the body, requiring regular intake.

2. How the Body Utilizes Vitamin B3:

Niacin plays essential roles in:

• • Energy Metabolism: Aids in the conversion of food into energy.
  • Cell Communication: Supports the function of enzymes involved in cell signaling.
  • DNA Repair and Synthesis: Crucial for the repair and synthesis of DNA.
  • The American Heart Association (AHA) Trusted Source states that nicotinic acid (Niacin) limits the production of fats in the liver. This lowers the levels of triglycerides and, as a result, lowers LDL cholesterol.

3. Dosage:

• • RDA: Daily dosage for adults is 14-18mg
  • Typical daily intake is between 21 and 31mg for women and men respectively
  • Tolerable upper limit: The upper limit is set at 35mg to avoid the skin flush associated with Niacin intake. Higher intakes up to 500mg is possible but see risks blow.

4. Symptoms of a Vitamin B3 Shortage:

A deficiency in Vitamin B3 can lead to:

3. • Pellagra: Characterized by diarrhea, dermatitis, dementia, and, if left untreated, death.

5. Symptoms of Too Much Vitamin B3:

Excessive Niacin intake, particularly from supplements, can cause:

• • Niacin Flush: A temporary reddening of the skin, often accompanied by a warm sensation.
  • Liver Issues: High doses may lead to liver damage.

6. Various Forms of Vitamin B3 Supplements:

Common forms include Niacinamide (nicotinamide) and Nicotinic Acid. Niacinamide is often preferred for avoiding the flushing effect, while Nicotinic Acid may be used for specific therapeutic purposes.

7. Various Food Sources of Vitamin B3:

Include the following foods in your diet to ensure adequate Vitamin B3 intake:

• • Meat: Chicken, turkey, and lean beef.
  • Fish: Tuna, salmon, and halibut.
  • Legumes: Peanuts, lentils, and beans.
  • Whole Grains: Brown rice, barley, and whole wheat.
  • Mushrooms: Especially shiitake and portobello.

8. How to Take Vitamin B3:

• • Meal Timing: Take with meals to minimize the risk of stomach upset.
  • Time of Day: No specific time restrictions.

9. Positive and Negative Interactions:

Positive Interactions:

• • Vitamin B1 (Thiamine) and B2 (Riboflavin): Work synergistically with B3 in energy metabolism.

Negative Interactions:

• • Alcohol: Excessive alcohol intake can increase the risk of Niacin toxicity.

10. Contraindications and Risks:

• • Liver Conditions: Individuals with liver issues should use Niacin supplements cautiously.
  • Pregnancy and Breastfeeding: Consult healthcare professionals before using high-dose Niacin supplements.
  • Always consult a healthcare provider before making significant changes to your Vitamin B3 intake, especially if dealing with existing health conditions or taking medications.