Vitamin B3 (Niacin)

What is Vitamin B3 (Niacin)? A water-soluble B vitamin that is essential for energy metabolism, DNA repair and cardiovascular health.

Two Forms:

               Nicotinic acid
               Nicotinamide

Function

Role of Vitamin B3

 
Energy Production

Helps convert carbohydrates, fats and proteins into energy

Blood Pressure

Improves blood flow and reduces blood pressure

Cholesterol Balance

High doses can lower LDL and raise HDL cholesterol

Cellular Communication

Controls enzyme function and gene expression

Skin Protection

Helps maintain healthy skin and mucous membranes

 

Too Little Vitamin B3:
  • Pellagra – Dermatitis, Diarrhea, Dementia, Death
  • Mild deficiency – fatigue, depression, digestive issues, skin rashes
Groups at Risk of Deficiency:
  • Chronic alcohol users
  • Low-nutrient diets
  • Malabsorption conditions
Too Much Vitamin B3 (usually from supplements):
  • Flushing – common with high doses of nicotinic acid
  • Liver toxicity – with long-term high dose supplement use
  • Gastrointestinal upset – nausea, vomiting, cramps
  • Headache, dizziness, low blood pressure, blurred vision, decreased glucose tolerance
Just Right (adults):
  • Recommended daily allowance: 14-16 milligrams niacin equivalent/day

 

Medication Interactions

(consult your doctor)

  • Isoniazid, Pyrazinamide (TB treatments)
  • Anti-diabetes medications

 

Food Sources

Animal
  • Poultry
  • Fish
  • Beef liver
Fortified
  • Cereals and breads 
Plant
  • Peanuts
  • Cooked brown rice
  • Baked potatoes
  • Mushrooms- especially portobello and shiitake

Cooking tip:  

  • Niacin is heat-stable, so cooking does not significantly reduce its content.