Niacin is also known as nicotinic acid or vitamin B3. It is widely found in animal and plant tissues and is one of the 8 B complex vitamins.
It is absorbed through the blood stream via food and liquids, with any excess flushed out in our urine. We cannot produce niacin ourselves and so need a constant, daily supply.
What is the function of Niacin?
Niacin works in the same way as the other B complex vitamins, converting proteins, carbohydrates and fats into useable energy.
It plays a part in the production and breakdown of glucose, fats and amino acids. Niacin is also necessary for the synthesis of fatty acids, the formation of steroid hormones, red blood cells and in manufacturing DNA.
The liver uses niacin to help produce cholesterol, but notably it is also successfully used to help lower elevated levels of cholesterol.
Niacin Deficiency
In today’s society it is very rare for a deficiency of niacin in our body’s to occur, as it is found in a number of common foods and particularly in protein rich foods.
Excessive alcohol consumption could lead to a deficiency, as alcohol impairs the body’s ability to absorb the vitamin from the intestine.
Physical trauma, stress, long-term fever, intestinal problems, including chronic diarrhea and bowel disease have also been associated with increased risk of niacin deficiency.
Symptoms are often associated with its relationship to energy production. These include:
- Fatigue – General weakness and/or muscular weakness
- Digestive Problems – Including loss of appetite
- Skin Infections
- The Nervous System – Anxiety, irritability and sometimes depression
Severe cases of Niacin deficiency is known as pellagra (an Italian word for rough or raw skin). Symptoms were commonly referred to as the 4 D’s; dermatitis, diarrhea, dementia, and if left untreated; ultimately death.
Niacin Health Benefits
Maintaining the recommended levels of niacin in the body may help to treat and prevent the following health conditions:
- Help to reduce high LDL cholesterol levels (although higher levels of niacin – over 1000mg a day through nutrient supplementation is needed)
- Stabilize blood sugar levels
- Support genetic processes in your cells
- Help your body process fats
Niacin is also used for preventing positive urine drug screens in people who take illegal drugs.
Recommended Daily Allowance (RDA) of Niacin?
Since the widespread eradication of pellagra and niacin deficiency, the US Food and Nutrition Board recommends 16mg per day for adult males over 19 years old, and 14mg per day for adult females over 19 years.
Foods Rich in Niacin
The following foods are rich in niacin and contain at least 1mg of niacin per 25-100g (1-3.5oz):
- Peas
- Carrots
- Liver
- Red Meat
- Beef Liver
- Poultry
- Cod
- Halibut
- Sardines
- Mackerel
- Mullet
- Salmon
- Tuna
- Swordfish
- Green leafy Vegetables
- Tomatoes
- Kidney Beans
- Peanuts – Including Peanut Butter
- Soya Beans
- Milk
- Eggs
- Fortified Cereals
- Brewer’s Yeast
- Wheat Germ
Niacin Supplements
Niacin supplements can be purchased in stores or over the counter and usually come in a 500mg or 1000mg dosage.
They are quickly becoming the new alternative to certain prescribed drugs for lowering LDL cholesterol levels and raising HDL cholesterol levels.
Niacin B-3 Caps by Twinlab have some excellent reviews from people taking them as a regular, ‘cholesterol lowering drug’ alternative.
You can find out more about it here including the reviews.