Niacin - Vitamin B3

Niacin or vitamin B3 is an important nutrient vital to our bodies.  Let's talk about what it is and why we need it.

Niacin is found in two forms:

Nicotinic Acid:  This is found as a supplement and is used to treat high cholesterol and heart disease.

Niacinamide or nicotinamide:  This does not decrease cholesterol, but it can treat type 1 diabetes, some skin conditions, and even schizophrenia.

We get niacin through food, and we can make it from the amino acid tryptophan.

Why we need it:

Like all B vitamins, niacin aids in converting food into energy and helping enzymes. In addition, it plays a role in making an repairing DNA, as well as acting as an antioxidant.

A deficiency leads to the following:

• Memory loss and mental confusion
• Fatigue
• Depression
• Headache
• Diarrhea
• Skin problems

How much we need:

Adolescents and Adults

• Boys and men, 14 years and older: 16 mg/day
• Girls and women, 14 years and older: 14 mg/day
• Pregnant women: 18 mg/day
• Breastfeeding women: 17 mg/day

Health Benefits:

• Lowers LDL Cholesterol
• Increases HDL Cholesterol
• Lowers Triglycerides
• May Help Prevent Heart Disease
• May Help Treat Type 1 Diabetes
• Boost Brain Function
• Improve Skin Function
• May Reduce Symptoms of Arthritis 
• Treats Pellagra

Top Food Sources:

• Chicken breast: 59% of the RDI
• Light tuna, canned in oil: 53% of the RDI
• Beef: 33% of the RDI
• Smoked salmon: 32% of the RDI
• Bran flakes: 25% of the RDI
• Peanuts: 19% of the RDI
• Lentils: 10% of the RDI
• Whole wheat bread, 1 slice: 9% of the RDI 

Thankfully, we consume enough niacin through our diets that we do not need to supplement.

Reference:  Authority Nutrition, 9 Science-Based Benefits of Niacin (Vitamin B3), https://authoritynutrition.com/niacin-benefits/