All You Ever Wanted To Know About Niacin - Condensed

What Is Niacin And It’s Benefits

Niacin is a water soluble vitamin in the B family also know as nicotinic or vitamin b3 (there is no relationship to nicotine). One key function of niacin is in its derivative nicotinamide which is used by the body to form co-enzymes. The terms niacin, nicotinamide and vitamin B3 are often used interchangeably to refer to any one of this family of molecules as they have common biochemical activity. Niacin is also involved in both DNA and the production of steroid hormones in the adrenal gland.

Niacin is considered to be one of the essential human nutrients due to its necessity in some functions of the body. Living organisms gain most of their energy from the process of oxidation which involves the transfer of electrons; as many as 200 enzymes require niacin co-enzymes in order to function including Niacin derivatives of NAD and NADP both of which have critical roles in the body related to catabolism of carbohydrates, fats, proteins and alcohol, synthesis of all macromolecules including fatty acids and cholesterol.

Natural Sources Of Niacin

Dietitians always recommend that a person get as much of their necessary nutrients from a well balanced diet as possible. Good food sources for niacin include animal based foods such as:

• liver
• heart
• kidney
• chicken
• beef
• tuna
• salmon
• milk
• eggs

Plant sources include:

• avocados
• dates
• tomatoes
• leafy vegetables
• broccoli
• carrots
• sweet potatoes
• asparagus

Seed and fungi oriented foods that are high in niacin include:

• nuts
• whole grain products (processing diminishes most nutrients)
• legumes
• saltbush seeds
• mushrooms
• brewer’s yeast.

You should of course always verify the dietary content of all your foods.

The recommended daily allowance of niacin (revised in 1998) is based upon the prevention of overall deficiency where as previously it was based upon the niacin levels required for the prevention of pellagra.

Nutritional supplements and fortified foods are two commonly used methods to ensure adequate niacin intake.

Is Niacin Deficiency Possible

Niacin is associated with one of 5 pandemic deficiency diseases: Pellagra which occurs in the late stages of Niacin deficiency. Pellagra is generally associated with poorer social classes who usually have diets high in processed corn in the form of cereals. The symptoms are usually dermatitis, diarrhea and cognitive problems (dementia), these symptoms are know as the “three Ds”.

Is Supplementation Necessary

There are three forms of niacin supplements each of which has specific benefits and effects:

• nicotinic acid (or nicotinate)
• niacinamide
• inositol hexaniacinate

Niacin supplements have been proven to reduce cholesterol levels as well as having several other benefits, however, to have that effect they need to be taken at doses much higher than the RDI levels. As there are plenty of niacin rich food sources (see above), niacin supplementation is usually unnecessary with proper nutrition.

Side Effects Of Niacin

While niacin is absolutely essential to overall health and well being, it can be overdone with high pharmacological doses. Serious side effects of over overdosing include

• arrhythmias (erratic heart rhythm)
• metabolic acidosis
• hyperglycemia
• dry skin rashes including acanthosis nigricans
• gastrointestinal complaints such as dyspepsia (indigestion)
• liver toxicity
• birth defects
• orthostasis

Skin flushing is the most commonly noted side effect, this symptom usually lasts 15 to 30 minutes and is sometimes accompanied by prickly or itchy sensations particularly in areas covered by clothing.  High doses of niacin may also elevate blood sugar, worsening diabetes.  Hyperuricemia is another side effect of high doses of niacin and may exacerbate gout. Niacin at extremely high doses can have life threatening acute toxic reactions as well as cause the thickening of macula and retina which leads to blurred vision and potentially blindness.

Since Niacin is related to so many co-enzymes and primary bodily functions such as DNA, Adrenal and metabolism, imbalance affects all those functions as well as the body’s fine balance and harmony of all the related vitamin absorptions, utilization and functions of related derivatives.

Final Thoughts

In conclusion, Niacin is certainly a necessary nutrient to maintain your overall health; however it can also be hazardous if out of balance in either direction. Thus it would be wise to determine what your status is before attempting supplementation. Niacin status is generally tested through urinary bio-markers which are believed to be more reliable than blood testing.