(also referred to as...)
Niacin, Niacinamide
Description
As with other B vitamins, vitamin B3 is a water soluble nutrient. This vitamin promotes healthy skin and is required to metabolize fats, proteins, and carbohydrates. It helps produce hydrochloric acid and aids in secretion of bile from the liver, promoting healthy digestion.
Niacin is essential for the synthesis of sex hormones. It lowers cholesterol and helps to enhance memory. Vitamin B3 dilates blood vessels and improves circulation throughout the body.
Ailments / Situations Where Used
Vitamin B3 helps lower cholesterol levels and is ideal in remedying high cholesterol. It is also beneficial in the reduction of high blood pressure. It helps prevent stomach disturbances such as gas and bloating. Vitamin B3 is also useful for migraine headaches, depression, indigestion, insomnia, fatigue, muscular weakness, and cardiovascular disease.
Pellagra
Pellagra is a niacin deficiency disease that was common in eighteenth century Spain and Italy. Symptoms include cracked, scaly skin and brain dysfunction causing confusion and dementia, stomach distress, and diarrhea.
Source
Foods that contain niacin include, beef liver, brewer's yeast, broccoli eggs, carrots, cheese, corn, dandelion greens, fish, milk, peaches, peanuts (not a recommended source), potatoes, tomatoes, and whole wheat products.
Niacin is also available as part of a B-complex vitamin and in isolated form.
Optimal Absorption
For proper absorption take vitamin B3 in a multi B-complex supplement form, either capsule of liquid. Substances that may inhibit absorption or destroy niacin include alcohol, caffeine, estrogen, sulfa drugs, and canned food. Overcooking foods that contain niacin will also destroy the nutrient.
The following is a list of United States 1997-1998 Dietary Reference Intakes (DRI): Recommended Dietary Allowances (RDA) for nutritional vitamin B3 intake and are included as a guideline only. Consult with your nutritionist, naturopath, or other health practitioner for a dosage appropriate for your needs. Children under 6 years of age should be under the supervision of the above mentioned specialists if directly supplementing with vitamin B3.
0 - 5 months, 2mg preformed niacin 6 - 11 months, 4mg preformed niacin 1 - 3, 6mg NE (Niacin Equivalents) 4 - 8, 8mg NE 9 - 13, 12mg NE (Niacin Equivalents) 14 - 18, 16mg NE 19 - 30, 16mg NE 31 - 50, 16mg NE 51 - 70, 16mg NE > 70, 16mg NE 9 - 13, 12mg NE (Niacin Equivalents) 14 - 18, 14mg NE 19 - 30, 14mg NE 31 - 50, 14mg NE 51 - 70, 14mg NE > 70, 14mg NE 18mg NE (Niacin Equivalents) 17mg NE (Niacin Equivalents)
For therapeutic purposes, take 50 mg, once daily. You may safely go up to 50 mg three times daily, if required, but do not exceed this amount.
Contraindications / Precautions / Warnings
Do not take B3 if you have a liver disorder, gout, or high blood pressure (due to its dilating effect on blood vessels -- see below).
Do not be alarmed if you experience a niacin flush -- a dilation of blood vessels combined with histamine release from your mast cells. This results in redness and tingling around joints, certain muscles and other portions of your body, flushed face, and increased warmth. Depending on dosage, the effect can last from several minutes to an hour. The effect is completely normal, though you may be caught off guard at first -- especially if you do not know it is coming.
Nicotinic acid is the component that causes the niacin flush. If the flush becomes a nuisance, use the niacinamide form of niacin instead.
Do not exceed 150 mg total daily dosage, unless under the supervision of your naturopath, nutritionist, or other health practitioner.
Ailment / Situation Listing
