Micro Nutrients Part 4, Vitamin B3 (Niacin)
Discovered by Conrad Elvehjem in 1937, Niacin is the third vitamin of the B complex. Water soluble, it comes in two forms: Nicotinic Acid and Nicotinamide. Vitamin B3 is a precursor to several enzymes including: Nicotinamide Adenine Dinucleotide (NAD), and Nicotinamide Adenine Dinucleotide Phosphate (NADP). Niacin has a critical role in cellular metabolism, detoxification, repair of genetic material, hormone production (including cortisone, thyroxin, and insulin), and plays an important part in the glucose tolerance mechanism.
Deficiency symptoms include dermatitis, weakness, loss of apetite, sore mouth, decreased cold tolerance, slow metabolism, diarrhea, anxiety, depression, dementia, and the deficiency disease Pellagra. Up to 50% of the body’s needs can be met by conversion of the amino acid tryptophan, though this will obviously cause a shortage of that amino acid, reducing muscle repair efforts. Deficiency was originally observed in cultures that relied heavily on corn, especially where it’s not prepared using lime. (which tends to increase absorption)
Although it’s water soluble, overdose is dangerous, and should be avoided. Overdose symptoms can include inability to break down adipose tissue, dry skin, flushing, indigestion, liver failure, hyperglycemia, cardia arrythemia, birth defects, blurred vision, blindness, headaches, and vomiting.
Minimum recommend intake is 16mg. Higher doses have positive effects in terms of improved cholesterol levels, prevention of diabetes, and improved mood. Although there is no “official” suggested amount, my reading suggests that 50mg is probably about right, I personally wouldn’t feel comfortable taking more than 100mg without medical supervision. Anything over 1000mg is known to cause negative side effects. High doses can be dangerous for those with impaired liver function, gall bladder disease, gout, asthma, cardia arrythmia, inflammatory bowel disease, migraine, active peptic ulcers, and diabetes. If you have any of those conditions, seek medical advice before taking more than the minimum amount. (This is not just the standard medical disclaimer, ignore at your own peril)
I hope I didn’t scare everyone too much, but this is serious business. Niacin is good for you, but you have to use it responsibly. Common food sources of Vitamin B3 include: Many kinds of fish (tuna, salmon, trout, swordfish, etc.), liver, peanuts, chicken, lamb, beef, pork, kidney beans, corn, milk, eggs, broccoli, tomatoes, carrots, dates, sweet potatoes, asparagus, avocados, mushrooms, and various kinds of nuts.
A new form of Niacin, Inositol Hexanicotinate causes less in the way of adverse reactions, but it’s effectiveness as a replacement is still not fully verified. I found conflicting data on the internet, with some studies and articles claiming it to be fully effective, and others suggesting that it was not. For weight loss purposes I would avoid sources that only use Inositol Hexanicotinate, and prefer those that have at least part from Nicotinamide just to be sure. If someone with a more advanced medical background would like to weigh in on this issue, I’d be happy to receive further information.
Tags: Diet, Nutrition, Supplements, Vitamins