Vitamin B3 (niacin, nicotinic acid)

Vitamin B3, also known as niacin, plays a key role in numerous processes in the human body.

It is essential for energy metabolism, maintaining healthy skin, hair and eyes, the nervous system, and digestion.

It helps convert food into energy and is involved in the synthesis of fatty acids.

Additionally, vitamin B3 contributes to normalizing cholesterol levels in the blood and improving blood circulation.

Proper intake of vitamin B3 is important for preventing deficiency and excess, which can lead to serious health conditions.

Sources of Vitamin B3 in Food

Vitamin B3 is found in various foods of both animal and plant origin.

Main sources of niacin include:

• Meat: chicken, turkey, and beef.
• Fish: tuna, salmon, and sardines.
• Lentils: lentils, chickpeas, and beans.
• Grains: brown rice, whole grain bread, and cereals.

On a ketogenic diet, vitamin B3-rich foods that can be included in the diet are: chicken breast, beef liver, tuna, salmon, avocado, and green leafy vegetables.

Possible forms and their learnability

Nutrient forms are listed from best to worst:

Nicotinamide (niacinamide). This form of vitamin B3 is easily absorbed by the body and does not cause side effects such as skin flushing. Nicotinamide is involved in the synthesis of the coenzymes NAD and NADP, which are necessary for energy metabolism and cell function. It is widely used in supplements and cosmetics due to its anti-inflammatory and antioxidant properties.

Options on iHerb:

Nature's Craft, Nicotinamide, Daily Vitamins, 500 mg, 240 Capsules

Buy

≈ $27.99

NaturesPlus, Sustained Release Niacinamide, 1,000 mg, 90 Tablets

Buy

≈ $18.23

Niacin (nicotinic acid). Although this form is effective in lowering blood cholesterol and triglyceride levels, it may cause side effects such as skin flushes (a feeling of warmth and redness of the skin). Niacin also plays a role in the synthesis of the coenzymes NAD and NADP, but due to potential side effects, its use is limited.

Options on iHerb:

Nutricost, Niacin, 500 mg, 240 Capsules

Buy

≈ $14.95

Nicotinamide riboside (NR). A relatively new form of vitamin B3 that, studies have shown, may increase NAD+ levels in the body. NR has good bioavailability and does not cause skin flushing, but research on its efficacy and safety is still ongoing.

Options on iHerb:

Tru Niagen, Nicotinamide Riboside, 300 mg, 30 Vegetarian Capsules

Buy

≈ $49.00

Inositol hexanicotinate. Known as "niacin without flush," this form is a compound of niacin and inositol. It slowly releases niacin in the body, reducing the likelihood of skin flushing. However, the effectiveness of inositol hexanicotinate in lowering blood lipid levels is lower compared to nicotinic acid.

Options on iHerb:

Protocol for Life Balance, Flush-Free Niacin, 500 mg, 90 Veg Capsules

Buy

≈ $24.00

Life Extension, No Flush Niacin, 640 mg, 100 Capsules

Buy

≈ $15.00

Daily Requirement and Intake Recommendations

 For adults, the recommended daily dose is about 14-16 mg for women and 16-18 mg for men.

Niacin Deficiency: Symptoms and Consequences

Niacin deficiency can lead to a condition called pellagra. The main symptoms of pellagra include dermatitis, diarrhea, and dementia.

In addition, niacin deficiency can cause fatigue, apathy, decreased appetite, and depression.

Without timely treatment, niacin deficiency can lead to serious neurological problems, up to a fatal outcome.

Therefore, it is important to ensure an adequate intake of this nutrient.

Niacin Toxicity: Causes and Prevention

Niacin toxicity, or an excess of niacin, can occur due to excessive consumption of dietary supplements or preparations containing vitamin B3. The risk is particularly high when increasing the dosage without medical supervision.

Symptoms of niacin toxicity include skin flushing, itching, headaches, gastrointestinal disturbances, and worsening liver function.