If you’re looking for a vitamin that can offer a host of benefits for your body, niacin is a great place to start. Also known as vitamin B3, this vitamin can be found in foods like poultry, fish, and whole grains. It’s also available in supplement form, making it easy to add to your daily routine. In this article, we’ll explore the top 10 health benefits of this vitamin and how you can incorporate more of it into your diet. You will learn about the significance of the vitamin for your overall health and well-being, as well as how you can utilize it to enhance your quality of life.
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Niacin Summary
| Nutrient name: | Niacin |
| Nutrient picture: |  |
| Origin: | No specific country |
| Other names: | Vitamin B3, Niacinamide, Nicotinic acid, Nicotinamide. |
| Supplements that contain this nutrient: | Fast Lean Pro natural supplement for benefiting from fasting without actually fasting, Sight Care natural supplement for preventing vision loss naturally. |
| Main benefits: | Improves Skin Health, Boosts Hair Growth, Heart Health Benefits, Secures Brain Health, Boosts Energy, Enhances Weight Loss, Cholesterol Management, Maintains Digestive Health, Provides Mental Health Benefits, Immune System Support. |
| Related nutrients: | Niacinamide, Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic Acid), Vitamin B6 (Pyridoxine), Vitamin B7 (Biotin), Vitamin B9 (Folic Acid), Vitamin B12 (Cobalamin). |
| Recipes with this nutrient: | Grilled Tuna Steaks with Lemon and Herbs, Roasted Chicken with Root Vegetables, Vegetarian Lentil Chili. |
What Is Niacin?
Niacin is a water-soluble vitamin that plays an important role in various bodily functions. It’s essential for converting food into energy, as well as maintaining healthy skin, nerves, and digestion. Niacin Vitamin B3 is also important for keeping your cholesterol levels in check and helping with primary and secondary prevention of heart disease. This vitamin is found in a variety of foods, such as poultry, fish, and whole grains. It’s also available in supplement form.
Other Names for Niacin
This vitamin is known by a host of other names. It is also known as:
- Vitamin B3
- Niacinamide
- Nicotinic acid
- Nicotinamide.
These are all forms of the same nutrient and can be found in many foods.
The History of Niacin and Its Origins
Niacin was first discovered in the late 1800s when scientists were searching for the cause of a disease called pellagra. Pellagra was prevalent in areas where people relied heavily on corn as their main source of food. Researchers eventually discovered that pellagra was caused by a severe niacin deficiency, which could be treated with supplements of vitamin B3.
According to studies, Nicotinic acid was initially produced in 1867 for use in photography by oxidizing nicotine. Despite its initial non-food use, German scientists discovered its presence in yeast and rice polishings, and it was later isolated by Casimir Funk, a Polish-American biochemist in 1912. Funk was attempting to find a cure for beriberi, a nutritional disorder caused by a lack of thiamine.
In 1915, Joseph Goldberger, an Austrian-American physician, conducted research on pellagra by experimenting on 11 healthy volunteers who were prisoners at a Mississippi jail. Through his experiments, he discovered that by altering their diets, he could induce pellagra. He concluded that the disease was caused by the lack of a certain factor in corn that could be found in meat and milk. He called this factor the P-P factor (short for pellagra-preventative).
In 1937, it was discovered that nicotinic acid is the vitamin that can prevent pellagra. Later on, it was found that the amino acid tryptophan can produce Nicotinic acid in many animals, including humans. When tryptophan is given, there is an increase in the number of niacin metabolites excreted in the urine.
Niacin Nutritional Profile
The recommended dietary allowance for this vitamin varies depending on age and gender. According to the National Institutes of Health, the recommended daily intake of nicotinic acid is:
Infants (0-6 months): 2 milligrams/day
Infants (7-12 months): 4 milligrams/day
Children (1-3 years): 6 milligrams/day
Children (4-8 years): 8 milligrams/day
Children (9-13 years): 12 milligrams/day
Males (14 years and older): 16 milligrams/day
Females (14 years and older): 14 milligrams/day
Pregnant women: 18 milligrams/day
Breastfeeding women: 17 milligrams/day
Source: National Institute of Health
The Top 10 Niacin Health Benefits For Your Health
Improves Skin Health
Also known as vitamin B3, this vitamin plays a crucial role in maintaining skin health, according to studies. It aids in the formation of keratin, a protein that provides structure to your skin cells. It also helps to improve the function of the skin barrier, which is the outermost layer of your skin that helps to prevent moisture loss and protect the skin from environmental damage like UV rays and pollutants. This can lead to more hydrated, healthier skin. Additionally, nicotinic acid can improve the appearance of fine lines and wrinkles by boosting collagen production, and it can reduce redness and blotchiness, potentially helping with conditions like rosacea.
Boosts Hair Growth
Niacin’s benefits extend to hair health as well, according to a study. It helps to improve blood circulation to the scalp, which can stimulate hair follicles and promote hair growth. Improved blood flow means more nutrients and oxygen reach the hair follicles, which can strengthen them and make them less prone to damage. This can result in thicker, stronger, and healthier hair. This means that if you’re looking for an all-natural remedy to promote hair growth, nicotinic acid might just be the answer.
Heart Health Benefits
This vitamin is well-known for its heart health benefits. Studies have demonstrated that this vitamin can help to lower LDL (bad) cholesterol levels and triglycerides while increasing HDL (good) cholesterol levels. This balance is crucial in reducing the risk of cardiovascular events like heart attack and stroke. The nicotinic acid also helps to relax and widen blood vessels, improving blood flow and reducing blood pressure.
Secures Brain Health
It is essential for brain health. It helps to improve blood flow to the brain, which can enhance cognitive function and potentially slow the progression of age-related cognitive decline. Research has shown that including vitamin B3 in your diet can potentially protect you from Alzheimer’s disease and cognitive decline related to aging. Nicotinic acid also plays a role in the production of various brain chemicals, which can improve mood and reduce symptoms of depression and anxiety. If you’re looking to improve your mental health, nicotinic acid may be a good option.
Sight Care supplement includes Niacin to help improve brain cortex that is responsible for vision. It does that with the help of other great plants, all to support 20/20 crystal clear vision naturally.
Boosts Energy
This vitamin plays a key role in the body’s energy production process. It helps to break down carbohydrates, fats, and proteins, converting them into energy that your body can use. According to research, nicotinic acid acts as a coenzyme in the body and is required by over 400 enzymes for different chemical reactions. It aids in the conversion of nutrients into energy. This process is essential for maintaining your body’s energy levels and preventing fatigue. Additionally, nicotinic acid helps to regulate blood sugar levels, which can prevent energy crashes and help maintain steady energy throughout the day.
Enhances Weight Loss
It can aid in weight loss by helping to regulate the metabolism. Research has shown that taking vitamin B3 supplements can help regulate irregular lipid metabolism, enhance endothelial function, and possess antioxidant and anti-inflammatory properties. A faster metabolism can help your body burn fat more efficiently, leading to weight loss. nicotinic acid can also help to reduce appetite and cravings by regulating the hormones that control hunger and satiety, making it easier to stick to a healthy eating plan.
You might not believe it, but you can fast without actually fasting. All thanks to Fast Lean Pro supplement with Niacin in its formula and other powerful plants.
Cholesterol Management
It is a powerful tool for managing high cholesterol levels. Studies show that this vitamin can lower LDL cholesterol and increase HDL cholesterol, helping to maintain a healthy balance. This can reduce the risk of plaque buildup in the arteries, which can lead to heart disease and stroke. It’s important to note that while nicotinic acid can be effective in managing cholesterol, it should be used under the guidance of a healthcare professional due to potential side effects.
Maintains Digestive Health
This vitamin is important for maintaining a healthy digestive system. Research shows that this vitamin aids in the production of stomach acid, which is necessary for proper digestion. Nicotinic acid also helps to regulate the movement of food through the digestive tract, preventing issues like constipation and diarrhea. Additionally, Nicotinic acid can assist with the absorption of nutrients, ensuring your body gets the vitamins and minerals it needs from the food you eat.
Provides Mental Health Benefits
It can have a positive impact on mental health. Studies demonstrate that this vitamin helps to produce serotonin, a neurotransmitter that regulates mood, sleep, and appetite. Low levels of serotonin are linked to depression, so the role of Nicotinic acid in serotonin production can help reduce symptoms of depression. Nicotinic acid also has a calming effect on the nervous system, which can help to reduce anxiety and stress. This makes nicotinic acid a potentially beneficial supplement for people who struggle with mental health issues.
Immune System Support
This vitamin is crucial for a strong immune system. Research has shown that it aids in the production of white blood cells, which are the body’s primary defense against infections and diseases. These cells identify and destroy harmful pathogens, keeping you healthy. Nicotinic acid also has anti-inflammatory properties, which can help to reduce inflammation in the body. This is particularly beneficial for people with autoimmune disorders, as these conditions are often characterized by chronic inflammation.
How To Take Niacin?
Different Forms of Niacin
Vitamin B3 is available in various forms, including:
Nicotinic acid supplements
Niacinamide supplements
Slow-release niacin supplements
Immediate-release niacin supplements
Niacin-rich foods
Niacin Dosage
The recommended dosage of this vitamin varies depending on the reason for taking it. For general health and wellness, doses of 14-16 milligrams per day for women and 16-18 milligrams per day for men are recommended. For treating high cholesterol, doses of 1-2 grams per day are often recommended. However, high doses of nicotinic acid can cause side effects like flushing and liver damage, so it’s important to talk to your doctor before taking high doses of Nicotinic acid.
Niacin-rich Foods
Nicotinic acid can be found in various foods, including:
Poultry
Fish (like tuna and salmon)
Whole grains (like wheat, barley, and quinoa)
Nuts (like peanuts and almonds)
Legumes (like lentils and beans)
Top 3 Recipes With Niacin
Grilled Tuna Steaks with Lemon and Herbs
Ingredients:
1slab of tuna, preferably from the belly portion, about 1¾ pounds
Salt to taste if desired
Freshly ground pepper to taste
¼cup olive oil
6sprigs fresh thyme
2cloves garlic peeled and cut into very thin slices
2tablespoons freshly squeezed lemon juice
4strips lemon rind
⅛teaspoon dried hot red pepper flakes
1tablespoon melted butter
Instructions:
Preheat the grill to high heat.
Next, season both sides with salt and pepper. Next, take a flat dish and place some oil in it. Then, add thyme, garlic, lemon juice, lemon rind, and hot red pepper flakes to the dish. Place the tuna in the dish and coat both sides with the mixture.
Take out the tuna from the marinade.
To marinate, add butter to the dish and keep it in a warm place.
To cook tuna on a charcoal or gas grill, place it directly on the grill with the fatty side facing down. Cook for 5 to 6 minutes, turning it frequently. If you want to cook it under a broiler, place the tuna on a rack with the fatty side facing up and broil it about 2 inches from the heat. Leave the broiler door partly open and cook it for 3 minutes before turning and continuing for another 2 minutes. Once cooked, transfer the tuna to the marinade, turning it to coat on both sides. Finally, slice the tuna thinly and serve.
Source: Cooking NY Times
Roasted Chicken with Root Vegetables
Ingredients:
4 to 4.5-pound whole chicken
8 garlic cloves, peeled
8 sprigs thyme, plus 1 teaspoon fresh thyme leaves
1 tablespoon chopped fresh parsley
1 pound rutabagas
1 pound turnips
¾ pound baby carrots
1 medium yellow onion
1 pound small red-skinned potatoes (1-½ inch diameter)
6 tablespoons canola or vegetable oil
4 tablespoons unsalted butter, softened and divided
kosher salt and freshly ground black pepper
Instructions:
Prepare Chicken
If the chicken cavity contains a neck and giblets, remove them. Pluck out any pinfeathers on the skin using kitchen tweezers. Leave the chicken to sit at room temperature for 1-½ hours before putting it in the oven.
Prepare Vegetable
To prepare the vegetables, peel and trim the onion and then cut it into quarters while keeping the root end intact. Cut the rutabagas and turnips into wedges that are approximately ¾ of an inch in size. In a large roasting pan, mix all the vegetables with 4 garlic cloves, 3 sprigs of thyme, and ¼ cup oil. Add salt and pepper for seasoning.
Roast
To prepare for cooking, heat your oven to 475 degrees Fahrenheit. To achieve an organized carving appearance, remove the chicken’s wishbone by using a knife to scrape along the flesh surrounding the bone and carefully twisting it out with your fingers.
Mix 2 tablespoons of softened butter with 1 teaspoon of fresh thyme leaves and parsley in a small bowl. Add a pinch of salt and a few grinds of pepper, then use your fingertips or a spoon to loosen the skin between the breast meat and the skin. Put the herb butter under the breast skin evenly, being careful not to tear the skin.
To prepare the chicken, sprinkle its cavity generously with kosher salt and pepper. Then, add 4 garlic cloves and 5 sprigs of thyme, and rub them along the inside walls of the cavity. Next, tuck the wings under the body and tie the legs together gently with kitchen twine.
Use the remaining canola oil to coat the entire chicken then generously sprinkle salt and pepper. Apply the rest of the butter to the chicken breast.
Next, place the chicken on top of the root vegetables and roast for 25 minutes. Then, reduce the oven temperature to 400 degrees F and continue roasting for 45 minutes. Ensure that the thickest part of the chicken thigh (away from the bone) reaches a temperature of 165 degrees F when probed with a thermometer. If the chicken is not fully cooked yet, keep roasting until it reaches the right temperature and the juices run clear. Make sure to wash the thermometer probe thoroughly between uses.
After placing the chicken on a cutting board, cover it loosely with foil, and let it rest for 15 minutes. This will help the juices to redistribute. Check if the vegetables are fully cooked, and if they are not, put them back in the oven to a crisp while the chicken is resting. Just before serving, gently mix the vegetables with the pan juices. Carve the chicken, and it is ready to be served.
Source: Striped Spatula
Vegetarian Lentil Chili
Ingredients:
tablespoon Olive Oil or any cooking oil
1 large Onion diced (about 1 cup)
2 large Carrots diced (about 1 cup)
4 cloves Garlic minced
2 tablespoons Chili Powder
½ teaspoon Cumin
1 large Bell Pepper (any color) diced (about 1 cup)
3 cups Vegetable Broth
1 cup Dried Lentils about ½ lb, sorted and rinsed
1 (15-ounce can) Black Beans
1 (15-ounce can) Crushed Tomatoes (keep juice)
2 tablespoons Tomato Paste
½ teaspoon Crushed Red Pepper Flakes
1 teaspoon Sea Salt
½ teaspoon Black Pepper
1 teaspoon Cocoa Powder unsweetened
1 Bay Leaf
Instructions:
Heat OLIVE OIL.
If the display shows “Hot”, you should put some ONION, CARROTS, and GARLIC in the pan. Cook for a few minutes until they are tender, stirring occasionally.
Add chili powder and cumin to the sautéed ingredients and stir for a few more minutes, stirring occasionally.
Click on the “Cancel” button and proceed to add the remaining ingredients as per the EN-GB language code.
To, make sure the lid is securely in place and turn the pressure release valve to the “Sealing” position. Then, choose the “Manual” setting and adjust the Instant Pot to cook on “High” pressure for 3 minutes.
After the cycle is done, don’t touch the Instant Pot for 10 minutes to allow a natural pressure release (NPR).
Turn the pressure release valve to the “Venting” position in a cautious manner to release any remaining steam.
Source: The Kitchen Girl
Top 3 Niacin Supplements for Improved Health
Here are three of the top supplements available on the market to help boost your health.
Nutricost Niacinamide (Vitamin B3) 500mg
Nutricost’s Niacinamide capsules contain 500mg of Vitamin B3 per serving. This helps support energy production, cardiovascular health, and normal cholesterol levels. Niacinamide is an essential vitamin that aids in breaking down fats and carbohydrates.
Nutricost Niacinamide (Vitamin B3) 500mg Main Benefits:
Vitamin B3 Without The “Niacin Flush”: Nutricost’s Niacinamide capsules provide 500mg of Vitamin B3 without the niacin flush, which is common with traditional supplements.
Supports Healthy Cholesterol Levels: Niacinamide helps support normal cholesterol levels and cardiovascular health.
Boosts Energy Production: It aids in breaking down fats and carbohydrates to support energy production and a healthy metabolism.
Nutricost Niacinamide (Vitamin B3) 500mg Price:
At $14.95, Nutricost’s Niacinamide 500mg capsules are affordably priced and provide great value for money.
Nature’s Bounty Flush Free Niacin 500 Mg
Nature’s Bounty Flush Free Niacin is a supplement that helps support energy production, cardiovascular health, and normal cholesterol levels. Each serving provides 500mg of Vitamin B3 in the form of niacinamide without the common “niacin flush” effect. The capsules are easy to swallow and are suitable for both vegetarians and vegans.
Nature’s Bounty Flush Free Niacin 500 Mg Main Benefits:
Healthy Skin: Niacinamide is essential for healthy-looking skin, as it helps support the skin’s natural barrier.
Supports Healthy Cholesterol Levels: It helps to maintain normal cholesterol levels and cardiovascular health.
Boosts Energy Production: The Vitamin B3 in this supplement helps break down fats and carbohydrates for energy production.
Nature’s Bounty Flush Free Niacin 500 Mg Price:
At $42.00, Nature’s Bounty Flush Free Niacin 500mg capsules are slightly more expensive than Nutricost’s Niacinamide 500mg capsules.
Nature’s Bounty Niacin 500mg Flush Free
Nature’s Bounty Niacin 500mg Flush Free is a supplement that helps support energy production, cardiovascular health, and normal cholesterol levels. Each serving provides 500mg of Vitamin B3 in the form of niacinamide without the common “niacin flush” effect. The capsules are easy to swallow and are suitable for both vegetarians and vegans.
Nature’s Bounty Niacin 500mg Flush Free Main Benefits:
Nervous System Support: Nature’s Bounty Niacinamide not only helps in providing daily cellular energy but also supports the health of your nervous system. So, if you are looking for a daily supplement to support your nervous system, you can consider adding it to your routine.
Flush-Free: This flush-free formula of Niacinamide, which is Inositol Hexanicotinate, has all the health-supporting benefits of this vitamin but with less risk of causing skin flushing.
Supports Healthy Cholesterol Levels: It helps to maintain normal cholesterol levels and cardiovascular health.
Nature’s Bounty Niacin 500mg Flush Free Price:
At $20.26, Nature’s Bounty Niacin 500mg Flush Free capsules are an affordable and great value-for-money option.
Risks of Consuming Niacin (Side Effects)
While taking this vitamin is generally safe when taken in recommended doses, high doses can cause side effects like flushing and liver damage. Niacinamide can also interact with certain medications, so it’s important to talk to your doctor before niacin supplementation.
Niacin vs. Other B Vitamins
Niacin vs. Niacinamide
Niacin and niacinamide are two forms of vitamin B3. Both are used to lower cholesterol and reduce the risk of heart disease. However, niacinamide does not cause the flushing that niacin does, and it does not have the same cholesterol-lowering effects.
Niacin vs. Vitamin B1 (Thiamine)
Thiamine is crucial for nerve function and the metabolism of carbohydrates. Unlike niacin, it doesn’t directly contribute to cholesterol and triglyceride regulation. A thiamine deficiency can lead to beriberi, a disease that affects the heart and circulatory system.
Niacin vs. Vitamin B2 (Riboflavin)
Riboflavin is essential for the body’s energy production and also plays a key role in the metabolism of fats and proteins. Unlike niacin, it doesn’t have a significant effect on cardiovascular health, but it’s crucial for maintaining healthy skin and vision.
Niacin vs. Vitamin B5 (Pantothenic Acid)
Pantothenic acid is essential for the synthesis of coenzyme A, which plays a vital role in the metabolism of proteins, fats, and carbohydrates. Unlike niacin, it doesn’t have a direct role in cardiovascular health, but it’s essential for adrenal gland function and the synthesis of red blood cells.
Niacin vs. Vitamin B6 (Pyridoxine)
Pyridoxine is crucial for brain development and function. It helps the body make the hormones serotonin and norepinephrine, which influence mood, and melatonin, which helps regulate the body clock. Unlike niacin, it doesn’t have a direct role in managing cholesterol levels.
Niacin vs. Vitamin B7 (Biotin)
Biotin is essential for the health of the skin, hair, eyes, liver, and nervous system. It’s also crucial for pregnant women to help ensure the development of their babies. Unlike niacin, it doesn’t have a direct role in cardiovascular health.
Niacin vs. Vitamin B9 (Folic Acid)
Folic acid is crucial for proper brain function and plays a significant role in mental and emotional health. It aids in the production of DNA and RNA and is especially important during periods of rapid cell division and growth such as infancy and pregnancy. Unlike niacin, it doesn’t have a direct role in managing cholesterol levels.
Niacin vs. Vitamin B12 (Cobalamin)
Cobalamin is essential for neurological function and the production of red blood cells. It also contributes to the effectiveness of the body’s metabolism. Unlike niacin, it doesn’t have a direct role in cardiovascular health, but a deficiency can lead to pernicious anemia.
Niacin: Conclusion
Niacin is an important vitamin that offers a host of benefits for your body. It’s essential for maintaining healthy skin, nerves, and digestion, as well as promoting heart and brain health. Nicotinic acid is also important for converting food into energy, making it a great supplement for people who need an extra boost. Whether you get this vitamin from food or supplements, incorporating more of it into your diet can have a positive impact on your health.
If you’re looking for a supplement to combat cardiovascular disease, improve energy production, and support healthy cholesterol levels, consider adding Nature’s Bounty Flush Free 500mg capsules to your routine. With its flush-free formula and affordable price, this niacin supplement is a great and value-for-money option! So what are you waiting for? Get it now to get all the benefits of Nicotinic acid without the common “niacin flush” effect!
FAQs About Niacin
What is niacin flush?
Niacin flush is a side effect of taking high doses of Nicotinic acid. It’s characterized by a warm, tingling sensation and redness in the face and neck. While this can be uncomfortable, it’s generally not harmful. To avoid this effect, start with a low dose of Nicotinic acid and gradually increase it over time. Nature’s Bounty Niacin 500mg Flush Free capsules are an ideal option as they provide all the health-supporting benefits without this side effect.
Can niacin be harmful?
While niacin is generally safe when taken in recommended doses, high doses can cause side effects like flushing and liver damage. Nicotinic acid can also interact with certain medications, so it’s important to talk to your doctor before taking these dietary supplements.
What is severe niacin deficiency?
Severe niacin deficiency can cause a condition called pellagra, which is characterized by skin rashes, digestive issues, and mental confusion. Pellagra is rare in developed countries but can occur in areas where people rely heavily on corn as their main source of food. Niacin-rich foods as well as supplements can be used to treat niacin deficiency.
Can niacin treat high cholesterol?
Yes, this vitamin is known to be effective in managing high cholesterol levels. It can help to lower LDL cholesterol levels and increase HDL cholesterol levels. Nicotinic acid is also known to reduce the risk of cardiovascular events like heart attack and stroke.
Is niacin safe during pregnancy?
Yes, dietary niacin is safe to take during pregnancy. The recommended daily intake of Nicotinic acid for pregnant women is 18 milligrams per day. Adequate intake of Nicotinic acid is important for pregnant women as it helps to ensure the healthy development of their babies. However, it’s important to talk to your doctor before taking any supplements to make sure they are safe for you and your baby.
Can niacin cause low blood pressure?
While this vitamin can cause flushing and a temporary drop in blood pressure, it’s generally not associated with long-term drops in blood pressure. However, if you have low blood pressure and are taking Nicotinic acid supplements, it’s important to talk to your doctor about the potential risks. They may recommend a lower dose or an alternative supplement for managing cholesterol levels.
