This vital B vitamin supports your heart, brain, and skin.
Niacin, or vitamin B3, is one of the eight vitamins. It’s found in various foods, and you can also buy it as a supplement. Niacin exists in multiple forms, including:
- Nicotinamide, also known as niacinamide.
- Nicotinic acid.
Registered dietitian Julia Zumpano, RD, LD, discusses the advantages and potential side effects of niacin, along with recommended daily intake.
What role does niacin play?
When you ingest niacin, your digestive system converts it into two essential coenzymes: nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP). These coenzymes facilitate proper communication and function within your body’s cells and help transform food into energy.
“Over 400 different bodily functions require NAD or NADP, making niacin crucial for life,” Zumpano states. “Most individuals receive sufficient niacin from their diet, so deficiencies are uncommon.”
Niacin supplements are also utilized to manage high cholesterol levels. “Healthcare providers may recommend niacin for patients who prefer alternatives to statins or other cholesterol-lowering drugs,” she adds.
Benefits of niacin
Here are some potential benefits of niacin:
Enhances cholesterol levels
High-dose niacin supplements can aid in stabilizing cholesterol levels. However, if you have high cholesterol or a heart disease risk, consult your healthcare provider for appropriate treatment options.
“Research is ongoing regarding niacin’s effects on heart attack, stroke, and atherosclerosis risk,” Zumpano explains. “Furthermore, high doses of niacin can lead to unwanted side effects. Avoid taking niacin for cholesterol management without your provider’s approval.”
While niacin may lower cholesterol numbers, it hasn’t been definitively linked to a reduced risk of heart attacks or strokes, unlike other cholesterol-lowering medications.
Reduces blood pressure
A study indicated that increased niacin levels could help prevent new instances of hypertension (high blood pressure). Maintaining a healthy blood pressure is key to overall heart well-being.
“Healthy blood pressure is crucial, and niacin may contribute to achieving it,” Zumpano points out. “However, high-dose supplements aren’t necessary for these benefits. The study showed that individuals with optimal niacin levels through a balanced diet experienced lower blood pressure.”
Promotes skin health
Some research suggests that nicotinamide might help shield your skin from sun damage and lower skin cancer risk. In one study involving non-human subjects, niacin was found to eliminate melanoma cells in a laboratory setting and improved survival rates for melanoma. However, human studies are needed to confirm niacin’s potential anti-cancer properties.
“Oral nicotinamide and topical niacinamide can alleviate symptoms of inflammatory skin conditions, such as acne, rosacea, and certain autoimmune skin disorders,” Zumpano shares. “It may aid skin recovery after damage from UV rays.”
Nevertheless, this does not imply that you should replace sunscreen with niacin supplements. “Sufficient niacin from a nutritious diet is beneficial for your skin, but it has not proven to prevent skin cancer,” she cautions. “Daily sunscreen use is still the best way to prevent premature skin aging and skin cancer.”
Maintains brain health
A deficiency in niacin, known as pellagra, can lead to various mental health issues, including anxiety, depression, and hallucinations. Niacin supplements may also help treat some types of schizophrenia.
Research has suggested a possible correlation between adequate niacin intake and improved memory and brain function in older adults. One review indicated that niacin might offer some protection against dementia and Alzheimer’s disease.
“Niacin could safeguard brain and nerve cells from stress, which may benefit memory and cognitive functions,” Zumpano states. “However, further research is needed to clarify its effects and identify who can benefit the most.”
How much niacin do I need daily?
Generally, the daily value (DV) for niacin is 16 milligrams (mg) for adults and children aged four and older. However, the recommended daily allowance (RDA) provides more precise guidance based on age and life stage.
RDAs for niacin:
Age | RDA (in milligrams) |
---|---|
Birth to 6 months | 2 mg |
7 to 12 months | 4 mg |
1 to 3 years | 6 mg |
4 to 8 years | 8 mg |
9 to 13 years | 12 mg |
Females 14 years and older | 14 mg |
Males 14 years and older | 16 mg |
Pregnant people | 18 mg |
Breastfeeding (chestfeeding) people | 17 mg |
Foods rich in niacin
Various foods naturally contain niacin, while others are fortified with it. Some excellent sources of niacin include:
- Beef: Beef liver offers the highest niacin content, providing 93% of your DV in a 3-ounce serving. Lean ground beef delivers 36% of your DV in the same portion.
- Poultry: Turkey and chicken breast supply over 60% of your DV per 3-ounce serving.
- Marinara sauce: Jarred spaghetti sauce contains more than 60% of your DV.
- Fish: A 3-ounce serving of Sockeye salmon or canned tuna contains over 50% of your DV.
- Rice: One cup of cooked brown rice offers 33% of your DV, while enriched white rice contains 14%.
- Peanuts: One ounce of dry-roasted peanuts provides 26% of your DV.
- Fortified breakfast cereals: Many cereals are fortified with niacin, and the nutrition label may indicate the amount per serving, with some offering up to 25% of your DV.
- Potatoes: A medium russet baked potato contains 14% of your DV.
Side effects of niacin
Niacin is water-soluble, meaning excess amounts are expelled through urine. However, taking high-dose niacin supplements may lead to side effects such as:
- Abdominal pain, heartburn, and nausea.
- Blurred vision.
- Hypotension (low blood pressure), which may cause fainting or falls.
- Insulin resistance or hyperglycemia (high blood sugar).
- Liver complications.
- Macular edema (fluid buildup in the retina).
- Increased inflammatory pathways that could heighten your cardiovascular disease risk.
What is niacin flush?
Niacin flush is a side effect associated with taking nicotinic acid supplements in doses exceeding 30 mg to 50 mg. This harmless and temporary effect can be uncomfortable.
“Niacin flush causes your face, chest, and arms to redden, resembling a blush,” Zumpano explains. “The affected areas may also itch, burn, or tingle.”
Some individuals might experience flush within 30 minutes of taking the supplement, while others notice it after several days or weeks of use.
“To lessen your chances of experiencing niacin flush, take your supplements with food,” she advises. “This side effect may diminish over time as your body adjusts to the supplement.”
Understand your niacin needs
Niacin provides numerous health benefits, but you may not require supplements. “Consult your healthcare provider before starting any high-dose vitamin supplement,” Zumpano recommends. “Your health needs are unique, and your provider can assist you in determining the best course of action for you.”