Niacin / Vitamin B3 Review & Information

Niacin, also known as vitamin B3, is one of a complex of B vitamins that are essential to health. Niacin is also known as nicotinic acid, nicotinamide and niacinamide.

Also, since niacin is a precursor to the amino acid tryptophan, it can be made from tryptophan in the body. Vitamin B3 is part of coenzymes (NAD and NADP) that play an important role in energy metabolism.

Niacin also helps to regulate blood sugar, and it works on the cellular level to protect the skin and keep the digestive system healthy.

Like some other B vitamins, the recommended daily intake of niacin is based on total calorie intake. The minimum recommendation is 6.6 mg per 1000 calories or 13 mg per day. Optimal intake is 15 mg per day for women and 19 mg per day for men.

Niacin is found in milk, eggs, meat, poultry, fish, whole grains and other foods that contain protein.

Niacin supplements are available in three forms: nicotinic acid (or nicotinate), niacinamide, and inositol hexaniacinate. Each of these forms of vitamin B3 has specific therapeutic effects.

As a supplement, niacin is most widely used to lower levels of “bad” cholesterol and increase levels of “good” cholesterol in the blood. Studies have shown that supplements of vitamin B3 in the form of inositol hexaniacinate can reduce LDL (“bad”) cholesterol and triglycerides 17 to 18% while raising HDL (“good”) cholesterol by about the same amount. The nicotinic acid form of niacin may have similar cholesterol lowering properties.

To affect cholesterol, supplements of vitamin B3 must be taken in doses that far exceed the minimum daily requirement for general health (usually 1000 to 2000 mg).

Niacin in the form of niacinamide appears to have significant anti-inflammatory properties. This form of vitamin B3 has been shown to reduce inflammation in the joints of people who suffer from osteoarthritis.

Niacin supplements (as inositol hexaniacinate) may also be useful in treating the pain of Raynaud’s disease and other circulatory problems by helping to relax veins and arteries, increasing blood flow.

Calf pain due to intermittent claudication can also be treated with this form of niacin. In addition, tinnitus, or ringing in the ears, may respond to supplements of niacin, since this condition is linked to poor circulation of blood in the brain.

Because it affects the nervous system, niacin may also be useful in treating symptoms of depression. Vitamin B3 appears to improve mood as well as induce a calm feeling in people who suffer from panic disorders and anxiety.

Niacin also helps to control blood sugar levels, and taking high doses of vitamin B3 at the first sign of diabetes may help to slow the development of the disease, though this measure should only be taken under careful medical supervision.

Niacin Side Effects

Supplements of niacin are generally safe if taken within recommended limits. However, prolonged use of vitamin B3 supplements in large doses can cause side effects like cramps, nausea, vomiting, dizziness, and flushing. Doses of more than 2 grams of niacin can have blood thinning effects, and large amounts of vitamin B3 have also been known to cause liver damage.

The recommended dosage of niacin for treating high cholesterol, circulatory problems and diabetes, is usually 500 mg three times per day.

Depression and anxiety may respond to as little as 50 mg per day, while arthritis sufferers may need 1000 mg three times per day.

Niacin supplements should be taken with meals and should not be taken with prescription medications (statins) for cholesterol lowering. In general, inositol hexaniacinate and niacinamide seem to be better tolerated than nicotinic acid.

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