Niacin, also called Vitamin B-3, is part of the family of B vitamins (B-complex vitamins) that all work together as part of coenzymes. Niacin, just like thiamin and riboflavin, is essential in the energy metabolism of the cells in the body. It metabolizes the body’s proteins and carbohydrates and converts them to glucose to produce energy. Niacin also helps in the synthesis of starch for storage in the muscles and liver for future energy expenditure.

Niacin also plays a crucial role in the synthesis of fats and the production of cholesterol. However, in the form of nutrient supplementation, niacin is also widely used to decrease the levels of bad cholesterol and triglycerides and at the same time, increasing HDL (good) cholesterol in the blood.

Just like the rest of the B-vitamin complex, niacin also helps in maintaining healthy skin and hair. It also supports the digestive system and ensures the proper function of the nervous system. Niacin also works in the adrenal glands as it aids in the formation of sex hormones.

Niacin is the fundamental nutrient in preventing Pellagra, a deficiency that mostly affects poorly nourished people with symptoms of diarrhea, inflammation of skin and dementia. Pellagra can be very dangerous as this can ultimately lead to death. Although niacin is the best nutrient to combat Pellagra, proteins with sufficient amounts of tryptophan can also fight against this deficiency since tryptophan can be converted into niacin. This is why it is rare for people who have adequate intake of protein from their diet to experience niacin deficiency. The most common triggers of niacin deficiency are alcohol abuse, chronic diarrhea, irritable bowel syndrome and protein deficiency. Other symptoms of niacin deficiency are indigestion, flaky skin rash, headache, mental confusion, depression and abdominal pains. Additionally, because niacin plays a crucial role in energy production, niacin deficiency can cause muscle weakness and lack of appetite.

The body’s needs for niacin can be easily met through diet alone. Excellent sources of niacin are mushroom, meats (i.e. chicken and pork), tuna, salmon, beef liver, halibut and venison. The daily recommended value for niacin is 16 mg/day for males 14 years and older, 14 mg/day for females 14 years and older, 2 mg/day for infants age 0 to 2 years, 4 mg/day for infants age 7-12 months, 6 mg/day for children 1-3 years , 8 mg/day for children 4-8 years and 12 mg/day for 9-13 years of age.

As with all vitamins and nutrients, intake of large doses of niacin should be avoided to prevent toxicity. There are no symptoms of toxicity from the natural sources of niacin. However, administration of large doses of a form of niacin for anti-clotting and lowering of blood lipids must be under a physician’s supervision. Excessive dosing of niacin may injure the liver, cause stomach upsets, flushing of the skin and vision loss.

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