What Is Niacin?
Vitamin B3 is also known as niacin. Having enoughniacin in the body is important for general good health because your body uses it to turn food into energy. B3 is also essential for the health of your nervous system, digestive system, and skin.
We typically get enough niacin from the foods we eat, including red meat, poultry, fish, brown rice, nuts, seeds, legumes, and bananas. Many cereals and breads also have niacin added.
In higher amounts, niacin may be recommended as a dietary supplement to improve cholesterol levels, slow the progression of certain types of heart disease, and even help prevent memory loss and dementia. However, we are continuing to learn about the risks of excess niacin and how it may impact the body.
1. Improves Cholesterol Levels
2. May Reduce the Risk of Heart Disease
3. Regulates Blood Sugar Levels
4. Improves Skin Health
5. Supports Brain Function
6. Promotes Joint Health
7. Treats Pellagra
8. Helps Prevent Impotence
9. Protects Against Birth Defects
There are no known risks associated with niacin when consumed in food, but high doses in the form of nutraceuticals often cause side effects (50 mg or more).
A common side effect is a niacin flush on the face, chest, and neck, mainly caused by vasodilatation and often accompanied by a tingling and burning sensation, which gradually subsides as the body adapts.
Other mild side effects include gastrointestinal discomfort, gas, dizziness, nausea and vomiting.
At doses greater than a few grams per day, serious adverse reactions may occur, including liver damage, gout, peptic ulcers, irregular heartbeat, and loss of vision.
Cases of high doses of nicotinic acid triggering abnormal glucose tolerance and causing an increase in blood glucose values have been observed in clinical practice.
A meta-analysis (11 cardiovascular studies, 3.6 years, 26,340 participants) showed that niacin therapy (daily doses between 1 g and 4 g) increased the risk of diabetes mellitus by 34%, with or without lipid-lowering drugs.
