Vitamin B3 (Niacin) is just one of the vitamins and minerals our bodies need in order to function at a high level.
Keeping track of all of them can be confusing. For instance, the B Complex Vitamins. We have B1, B2, B3, B5, B6, B7, B9, and B12.
Why are there so many of them?
What happened to B4, B8, B10, and B11?
The answer is simple. The vitamins known as the “B vitamins” all have similar and overlapping functions and properties. Because of this, they are often found in the same foods and, for this reason, are grouped together. As for the missing B vitamins, these are substances which were found to not actually fit the definition of a vitamin. Thus, they were removed from the list.
Today we are going to have a closer look at vitamin B3, also known as niacin. If you are interested in learning about the role of different vitamins, consider becoming a student at our online holistic nutritionist school.
What Is Vitamin B3?
Also known as niacin, vitamin B3 comes in two forms:
- nicotinic acid
- niacinamide (also called nicotinamide)
Vitamin B3 is utilized by your body and activates over four hundred biochemical reactions. Most of these are associated with converting food to energy. As a water soluble vitamin, if you take too much, excess amounts are excreted through your urine. If you get your niacin exclusively through food, there is practically no danger of getting too much. However, there are still risks to overdoing it with supplements, as we will discuss later.
What Is Vitamin B3 Good For?
Vitamin B3 is important for helping your body do a number of things. Let’s have a look at a few of them.
1. Managing Your Cholesterol
Many people associate the word “cholesterol” with “bad”. However, there are different types of cholesterol. Low density lipoprotein (LDL) cholesterol is bad for you and high density lipoprotein (or HDL) cholesterol is good for you. If you need to increase your levels of HDL cholesterol and reduce your LDL cholesterol, high levels of niacin may be able to help. Due to side effects associated with high levels of niacin, however, it’s not generally used as the main treatment for high cholesterol.
2. Cognitive Health
Have you been experiencing brain fog, an inability to think clearly? This could be due to low levels of niacin. In addition, some psychiatric symptoms are linked to niacin deficiency. Niacin is used by the brain for energy and, as such, is connected to brain health. It can also help reverse damage to brain cells and has been used as a treatment for schizophrenia.
3. Heart Health
Niacin releases chemicals called prostaglandins which widen blood vessels. This results in improved blood flow and lower blood pressure. Because of this, studies are currently looking into the use of vitamin B3 to lower cases of high blood pressure.
4. Anti Cancer Properties
Taken orally, or applied as a lotion, niacin can help shield your skin against damage from the sun. In one 2015 study, participants with a high risk for developing skin cancer were followed and exhibited a reduced rate of non melanoma skin cancer when nicotinamide was used as a form of niacin.
5. Other Benefits Of Niacin
Some other benefits of niacin include:
- May help with treatment for type 1 diabetes
- May help to improve blood pressure
- Can be used to treat pellagra
- May improve symptoms of arthritis
- Lowers the risk of developing cataracts
What Are The Main Sources Of Niacin?
Niacin can be found in a variety of foods, including:
- Fish
- Eggs
- Greens
- Pork
- Liver
- Beef
- Brown rice
- Legumes
- Nuts and seeds
- Chicken breast
- Tuna
- Peanuts
- Avocado
- Mushrooms
- Whole wheat
What Happens If I Take Too Much Niacin?
If you are using niacin supplements, there are risks associated with consuming too much. A niacin flush is a reddening of the skin which can accompany high single doses of niacin supplements. This may be accompanied by an itchy or burning feeling on the skin. High doses of niacin may also result in vomiting and nausea. At its most severe, high niacin levels could lead to liver damage. People who react negatively to niacin, often substitute with niacinamide. As with any supplement, it’s always best to talk to your healthcare provider first.
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Are you wanting to help people improve their lives through diet and lifestyle changes, rather than relying on pharmaceuticals?
If so, there could be a career in holistic nutrition in your future.
Contact us today and become a student at Edison Institute Of Nutrition.
