Health Benefits of Niacin
Health Benefits of Niacin
Niacin, also known as vitamin B3, is one of the B vitamins. Niacin is naturally found in many foods, added to some food products and available as a dietary supplement.
The two most common forms of niacin are nicotinic acid and nicotinamide.
Niacin is water-soluble meaning the body does not store them.
Niacin helps convert nutrients into energy, create cholesterol and fats, create and repair DNA, and exert antioxidant effects.
Niacin has amazing health benefits. Niacin may boost your levels of good HDL cholesterol and lower triglycerides. Niacin may also lower bad LDL cholesterol levels.
Niacin may also reduce blood pressure levels, improve arthritis symptoms, boost brain function and help treat type 1 diabetes. Niacin also helps improve circulation, reduce inflammation and helps the nervous system function properly. Niacin also helps the body make various stress and sex related hormones in the adrenal glands and other parts of the body.
Niacin may also prevent skin cancer. One study showed that people who were at a higher risk of skin cancer who consumed 500mg of nicotinamide twice daily, reduced the rates of non-melanoma cancer.
Niacin is found in many foods from both animal and plants such as red meat (beef, beef liver, pork), poultry, fish, brown rice, fortified cereals and breads, nuts, seeds, legumes and bananas.
In the US, alcoholism is the main cause of niacin (vitamin B3) deficiency. Symptoms of niacin deficiency include indigestion, constipation or diarrhea, headache, skin discoloration, bright red tongue, fatigue, canker sores, vomiting, poor circulation, memory loss, loss of appetite and depression.
Severe niacin deficiency is called pellagra.
High doses of niacin supplements may cause some side effects including flushing of the skin, upset stomach, dizziness, blurred vision, an increased risk of liver damage and other severe side effects.
Niacin may also interact with certain medications.
As always consult with your physician.
Sources:
https://www.healthline.com/nutrition/niacin-benefits
https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/
https://www.hsph.harvard.edu/nutritionsource/niacin-vitamin-b3/