Vitamin B3 (Niacin)

Vitamin B3, also known as niacin, is crucial for:

• Energy Production: Assists in the conversion of carbohydrates, fats, and alcohol to energy.
• Digestive System Health: Helps ensure proper functioning of the digestive system.
• Skin Health: Assists in maintaining healthy skin.
• Nervous System Function: Vital for normal brain function and nerve function.

Types of Vitamin B3

Niacin is most commonly available in three forms:

1. Nicotinic Acid: Used to treat high cholesterol and reduce the risk of heart disease.
2. Nicotinamide (or Niacinamide): Does not lower cholesterol but has other health benefits.
3. Inositol Hexaniacinate: A version that is easier on the stomach.

Note that the bioavailability of synthetically formed Vitamin B3 might differ from natural B3.

Dosage

Daily

The recommended daily allowance (RDA) for adults is:

• Men: 16mg NE (Niacin Equivalents)
• Women: 14mg NE
  • Pregnancy: 18mg NE
  • Lactation: 17mg NE

Maximize Absorption

Since niacin is water-soluble, it is best to take with a glass of water.

It may be beneficial to take B vitamins in the morning for all-day support.

Excessive amounts can be harmful. The body efficiently absorbs niacin but excretes excess amounts through urine.

Positive Research

Heart Health

Niacin has been found to reduce LDL cholesterol and triglycerides while increasing the good HDL cholesterol. This contributes to a reduced risk of heart diseases.

Brain Function

Niacin is believed to play a role in supporting brain function and may help protect against Alzheimer's disease and other brain disorders.

Joint Mobility

There's evidence suggesting that niacin might help improve joint flexibility and reduce symptoms of arthritis.

High Vitamin B3 Foods

Niacin is heat stable, so cooking does not significantly reduce its content in foods.

*Based on 16mg Vitamin B3 RDA for men.

Note that tryptophan, an amino acid found in most proteins, can be converted by the body into niacin.

References