Niacin (Vitamin B3): Benefits, Dosage, and more

Niacin is a type of B vitamin that offers benefits for you whole body, from your brain to your skin. You can get it from meat, fish, and nuts, or in supplement form.

Niacin, also known as vitamin B3, is an important nutrient. In fact, every part of your body needs it to function properly.

As a supplement, niacin may help lower cholesterol, ease arthritis, and boost brain function, among other benefits.

However, it can also cause serious side effects if you take large doses.

This article reviews:

• what niacin is
• how it works
• its benefits
• how to know if you should supplement with it

Niacin is one of the eight B vitamins, and it’s also called vitamin B3.

There are two main chemical forms of niacin:

• nicotinic acid
• niacinamide (sometimes called nicotinamide)

Both forms are found in foods as well as supplements.

The key role of niacin in your body is to synthesize the coenzymes nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP), which are involved in over 400 biochemical reactions in your body — mainly related to obtaining energy from the food you eat.

Niacin is water-soluble, so your body does not store it. This also means that your body can excrete excess amounts of the vitamin through urine if they are not needed.

Your body gets niacin through food, but it also makes small amounts from the amino acid tryptophan, which can be found in protein sources like turkey and other animal foods.

As with all B vitamins, niacin helps convert food into energy by aiding enzymes.

Specifically, niacin is a major component of NAD and NADP, two coenzymes involved in cellular metabolism.

Furthermore, it plays a role in cell signaling and making and repairing DNA, in addition to acting as an antioxidant.

Deficiency

These are

• skin rash or discoloration upon exposure to the sun
• bright red tongue
• vomiting
• constipation or diarrhea
• depression
• fatigue
• headache
• memory loss
• loss of appetite

That said, deficiency is very rare in most Western countries. People who are malnourished — which may stem from HIV/, anorexia, liver failure, alcohol abuse, or other medical problems, or poverty — are most at risk.

Severe niacin deficiency, or pellagra, mostly occurs in developing countries, where diets are not as varied. It can be treated with niacinamide supplementation.

The Recommended Daily Allowance (RDA) for niacin depends on your age and gender. For ages 7 months and older, it is expressed as mg niacin equivalents (NE). One NE is equal to

Infants

• 0–6 months: 2 mg/day*
• 7–12 months: 4 mg NE/day*

*These figures represent the Adequate Intake (AI), similar to RDA, but it relies more on observation and approximations of healthy populations and less on scientific evidence.

Children

• 1–3 years: 6 mg NE/day
• 4–8 years: 8 mg NE/day
• 9–13 years: 12 mg NE/day

Adolescents and adults

• Men ages 14 years and older: 16 mg NE/day
• Women ages 14 years and older: 14 mg NE/day
• Pregnant women: 18 mg NE/day
• Breastfeeding women: 17 mg NE/day

1. Improves blood fat levels

Niacin may help to improve your blood fat levels by:

• increasing your HDL (good) cholesterol
• reducing your LDL (bad) LDL cholesterol
• reducing your triglyceride levels

This may translate to a decrease in heart disease risk, although

It also takes high doses of niacin, typically

For these reasons, niacin is not a primary treatment for high cholesterol. It’s primarily used to help improve blood fat levels in people who cannot tolerate statin drugs.

2. May reduce blood pressure

One role of niacin is to release prostaglandins, or chemicals that help your blood vessels widen — improving blood flow and reducing blood pressure. For this reason, niacin may play a role in the prevention or treatment of high blood pressure.

In one

An older

However, more research is needed to confirm these effects.

3. Boosts brain function

Your brain needs niacin — as a part of the coenzymes NAD and NADP — to get energy and function properly.

In fact, brain fog and even psychiatric symptoms are associated with niacin deficiency.

Some types of schizophrenia can be treated with niacin, as it helps undo damage to brain cells that’s caused by a niacin deficiency.

4. Improves skin health

Niacin helps protect skin cells from sun damage, whether it’s used orally or applied as a lotion.

It may help prevent certain types of skin cancer as well. One

Niacin is found in a variety of foods, especially meat, poultry, fish, nuts, and legumes. Some foods may also be fortified with niacin and other vitamins, like breakfast cereals.

Some energy drinks also list doses — sometimes high — of B vitamins.

Here are some common food sources of niacin, along with

• 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

There’s no danger in consuming niacin in the amounts found naturally in food.

However, supplemental doses can have various side effects, including nausea, vomiting, and liver toxicity.

Of particular note is one side effect known as niacin flush. This can occur when taking 30–50 mg or more of supplemental niacin in a single dose. It causes a reddening of the skin along with burning or itching sensations.

While niacin flush in and of itself isn’t typically harmful, it may be accompanied by other unpleasant side effects like headache or low blood pressure.

Even higher doses may cause liver damage or other severe side effects.

Before starting a niacin supplement, you should speak with a trusted healthcare professional.

Everyone needs niacin, but most people can get enough from their diet alone.

However, if you are deficient or have another condition that may benefit from higher doses, your doctor may recommend a supplement.

In particular, niacin supplements may be recommended for people with high cholesterol and heart disease risk factors but cannot take statins.

Supplemental forms are prescribed in doses that are much higher than the amounts found in food.

Since large amounts have many possible side effects, consult with a healthcare professional before taking niacin as part of any supplement. Also, keep in mind that the

Niacin is one of eight B vitamins that are important for every part of your body.

Luckily, you can get all the niacin you need through your diet. Foods that provide niacin include meat, fish, and nuts.

However, supplemental forms are sometimes recommended to treat certain medical conditions, including high cholesterol.

If you think you may need to take niacin, it’s always best to consult with a healthcare professional first.

Just one thing

Try this today: Concerned you may not be getting enough niacin? Keep a log of your food intake for a day or two. If you regularly eat animal protein, nuts, seeds, or niacin-fortified foods, you are probably getting enough. If not, you may want to speak with a healthcare professional about supplementation.