Vitamin B3 – Niacin

Today we’re going to take a look at niacin, also known as vitamin B3. On the positive side, Niacin is readily available in your food but there are times when you may need supplements to assist in reaching your Recommended Nutrient Intake (RNI). We’re also going to talk about the dangers of a megadose (supplements).

 

What is Vitamin B3 (Niacin)

Vitamin B3 – Niacin is one of the B vitamins that’s made and used by your body to turn food into energy. It helps keep your nervous system, digestive system and skin healthy.

Niacin/B3 supplementation has been used since the 1950’s is very effective at normalising blood lipid levels, increasing HDL-C (good cholesterol) and modestly lowers LDL (bad cholesterol) triglyceride levels. Niacin is unique among B vitamins because your liver makes it from the amino acid tryptophan as well as obtaining it from foods.

Where, how and how much tryptophan do we produce?

 

This Calculation is Based on Excess Protein Intake

A person weighing 80kg requires 0.8g of protein per kg = 64g protein

Let’s assume their diet includes 94g of protein

The excess protein calculation = 94 – 64 = 30grams of excess protein

30g excess protein / 6 = 5mg niacin just from food

RNI (Recommended Nutrient Intake) is 6.6mg

 

What Does Niacin B3 Do?

An essential vitamin, vitamin B3 supports the body’s ability to fight off infections, maintain cardiovascular health, promote immunity and used by your body to turn food into energy. However, niacin does not consistently reduce the risk of cardiovascular disease, possibly because it also increases insulin resistance, which in turn could supress the benefits niacin provides for blood lipid levels.

 

What Happens if You Don’t Have Enough?

First documented in 1735 the niacin-deficiency disease pellagra was named, symptoms red sickness, the primary symptoms are known as the 3 D’s: dementia, diarrhoea and dermatitis and in severe cases a 4th D is death.

 

What Happens if You Have Too Much?

A brief side effect of niacin supplementation is a flush. It might be uncomfortable, but it’s not dangerous. Numerous case studies have been written about individuals who overdosed on niacin in an effort to pass a urine test. Overdosing on niacin causes numerous organ failure and is ineffective as a urine test cover-up.

At levels of 50-100 times higher it acts as a drug, in very high doses, the water-soluble vitamin niacin (B3) may alter liver function. Any such effects are reversible with the withdrawal of the vitamin. The main reaction to increased intakes of nicotinic acid is an increase in the urine excretion of their metabolites.

 

Does Vitamin B3 Interact with Medications or Other Dietary Supplements?

People use prescription niacin (Niacor, Niaspan) to control their cholesterol. When taken orally in appropriate amounts, niacin appears to be safe. Niacin in supplements is not known to react with any medication, B3 supplements (nicotinamide) come in 100mg, 250mg, 500mg take maximum 1 tablet per day serious side effects are most likely if you take 2000mg or more per day with liver damage, hypertension and might also activate a digestive ulcer. Possible interactions include Alcohol, Zyloprim, Anti-coagulant and antiplatelet drugs, Blood pressure, Diabetes drugs and Statins. High doses of niacin available by prescription can have side effects include Nausea and vomiting, Abdominal pain, Diarrhea, Liver damage and Diabetes.

 

What Are the Best Food Sources of Niacin B3?

The Bread and Flour Regulations (1998) established labelling and compositional requirements for bread in the UK. They also mandated the addition of four vitamins and minerals to all white and brown flour. These include niacin (vitamin B3), calcium, iron, and thiamine (vitamin B1).

Supplement B3 is available in plant and animal form, read the label for vegetarian/vegans’ capsules, sold in 100mg, 250mg, 500mg dose take 1 tables per day (100mg is approx. 625% daily intake).

Most of the preformed niacin comes from meat, poultry, fish and whole-grain breads, other sources are mushrooms, peanuts, liver and seafood, turkey breast is high in niacin, as well as salmon and tuna.

 

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I hope this blog was helpful and may have answered some of your questions and dispelled some worries. Only a GP can examine you for a deficiency in vitamin B₃ so get a check before you take supplements and do read once again what foods provide vitamin B₃.