Vitamin B3 / Niacin
Also known as: Niacin, Nicotinic Acid, Nicotinamide, Vitamin B3
Vitamin B3, or niacin, is a water-soluble vitamin and coenzyme essential for energy metabolism and DNA repair. It exists in two forms: nicotinic acid (niacin) and nicotinamide (niacinamide). Niacin participates in over 400 enzymatic reactions and is crucial for nervous system function, digestion, and skin health.
Benefits
Essential for energy production and metabolism. Supports nervous system function and mental health. May help reduce cholesterol and triglyceride levels (nicotinic acid). Supports skin health and may improve appearance of acne and rosacea (niacinamide). Helps maintain healthy DNA and supports cellular repair. May improve blood circulation and support heart health.
Recommended Dosage
RDA: 16 mg/day for men, 14 mg/day for women. Common supplement doses: 25–500 mg daily. Upper limit: 35 mg/day from supplements. Nicotinic acid causes flushing at doses above 50 mg (often subsides with continued use). Niacinamide does not cause flushing. Extended-release forms reduce flushing. Take with meals to improve tolerance.
Food Sources
Chicken breast, tuna, salmon, turkey, peanuts, mushrooms, brown rice, whole wheat, asparagus, spinach, lentils, chickpeas, avocado, cottage cheese, beef liver.
Side Effects
Nicotinic acid commonly causes: flushing, itching, redness, mild headache (especially at doses above 50 mg). Extended-release formulations reduce flushing. High doses may cause: nausea, stomach pain, heartburn. Very high doses may cause liver damage or increase blood sugar. Niacinamide causes fewer side effects.
Interactions
May enhance effects of statins and increase risk of myopathy. Warfarin absorption may be reduced. Phenytoin metabolism may be affected. Nicotinic acid may reduce effectiveness of some diabetes medications. Alcohol increases risk of liver damage.
Warnings
Those with gout should avoid nicotinic acid (increases uric acid). People with liver disease should use caution. Diabetics should monitor blood glucose when supplementing with nicotinic acid. Avoid nicotinic acid if taking statins unless under medical supervision. Pregnant women should not exceed RDA.
Deficiency Symptoms
Pellagra (severe deficiency): 'four Ds' - dermatitis, diarrhea, dementia, death. Early signs include weakness, fatigue, poor concentration, dermatitis in sun-exposed areas, diarrhea, mouth sores.
Frequently Asked Questions
What are the benefits of Vitamin B3 / Niacin?▼
Essential for energy production and metabolism. Supports nervous system function and mental health. May help reduce cholesterol and triglyceride levels (nicotinic acid). Supports skin health and may improve appearance of acne and rosacea (niacinamide). Helps maintain healthy DNA and supports cellular repair. May improve blood circulation and support heart health.
What is the recommended dosage for Vitamin B3 / Niacin?▼
RDA: 16 mg/day for men, 14 mg/day for women. Common supplement doses: 25–500 mg daily. Upper limit: 35 mg/day from supplements. Nicotinic acid causes flushing at doses above 50 mg (often subsides with continued use). Niacinamide does not cause flushing. Extended-release forms reduce flushing. Take with meals to improve tolerance.
What foods contain Vitamin B3 / Niacin?▼
Chicken breast, tuna, salmon, turkey, peanuts, mushrooms, brown rice, whole wheat, asparagus, spinach, lentils, chickpeas, avocado, cottage cheese, beef liver.
What are the side effects of Vitamin B3 / Niacin?▼
Nicotinic acid commonly causes: flushing, itching, redness, mild headache (especially at doses above 50 mg). Extended-release formulations reduce flushing. High doses may cause: nausea, stomach pain, heartburn. Very high doses may cause liver damage or increase blood sugar. Niacinamide causes fewer side effects.
What are the symptoms of Vitamin B3 / Niacin deficiency?▼
Pellagra (severe deficiency): 'four Ds' - dermatitis, diarrhea, dementia, death. Early signs include weakness, fatigue, poor concentration, dermatitis in sun-exposed areas, diarrhea, mouth sores.
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Supplement Disclaimer
This supplement information is for educational purposes only and should not replace professional medical advice. Dietary supplements are not intended to diagnose, treat, cure, or prevent any disease. Always consult with a healthcare provider before starting any supplement, especially if you are pregnant, nursing, taking medications, or have a medical condition.