Niacin (Vitamin B3): What is it and What are the Benefits?
May 17, 2022
In This Healthy Insight
- What is Niacin?
- Niacin (Vitamin B3) Sources – Per (100g)
- 8 Big Benefits of Niacin (Vitamin B3)
- What is Niacin Flush?
- How Much Niacin Per Day + Deficiency
What is Niacin?
Also known as vitamin B-3, niacin is often part of a daily multivitamin or B-complex supplement. Like other B vitamins and vitamin C, niacin is water-soluble, meaning excess amounts of these vitamins are excreted through the urine so they need to be replenished daily. Foods containing niacin include: milk, yeast, nuts, green vegetables, enriched breads, meat, chicken and beans. Now that you know what niacin is, we’ll delve into its 8 big benefits.
Niacin (Vitamin B3) Sources – Per (100g)
- Potatoes – 1.8mg
- Avocado – 1.7mg
- Beans – 6.4mg
- Buckwheat – 7.2mg
- Caviar – 7.8mg
- Beef – 8.2mg
- Sesame – 11.1mg
- Tuna – 15.5mg
8 Big Benefits of Niacin (Vitamin B3)
- Helps break down carbohydrates, fats and proteins.
– This is not only good for your digestion, but also essential for generating energy to power through your day.
- Plays a role in gland and liver function.
– Niacin is involved in producing specific hormones in the adrenal glands and helps to cleanse harmful chemicals from the liver.
- Supports heart health.
– Niacin curbs oxidative stress which can be particularly harmful for the heart. Niacin is known to support the blood vessels and foster smooth blood flow.
- Promotes smooth, clear skin.
– Niacin helps protect the skin from sun damage and is often found in cosmetics and creams for its ability to retain moisture and fight the signs of aging.
- Enhances intimacy and performance, especially for men.
- Aids in good blood circulation.
- Fosters normal functioning of the brain
– Encourages strong memory and supports overall mental health. Niacin plays a role in the production of the amino acid tryptophan, which is required for serotonin, an important neurotransmitter that helps stabilize mood.
- Supports bone health
– Since niacin helps the retention of calcium.
What is Niacin Flush?
One side effect of taking niacin is mild flushing – a feeling of tingly warmth or itching under the skin. It usually fades within an hour or two. Timed-release niacin tablets slow the delivery, reducing the intensity of the flushing. Other side effects include stomach upset and dizziness. Too much of anything isn’t a good idea and always consult with your doctor before changing your health plan.
This article is for informational purposes only and does not constitute medical advice and should not be relied upon. Before making any changes to your health plan, always seek advice from your doctor about your concerns, risks and benefits.
How Much Niacin Per Day + Deficiency
The recommended daily amount for Niacin (Vitamin B3) is 16 milligrams (mg) for adult men and 14mg a day for adult women who aren’t pregnant. Side effects of Niacin deficiency may include:
- Dry and pale skin
- Weight loss
Too much of anything isn’t a good idea either and always consult with your doctor before changing your health plan.
This article is for informational purposes only and does not constitute medical advice and should not be relied upon. Before making any changes to your health plan, always seed advice from your doctor about your concerns, risks and benefits.