What is Niacin?

Niacin is a member of the powerhouse B vitamins. Also known as vitamin B3, niacin helps regulate digestion, metabolism and the nervous system. Niacin is responsible for converting food to energy. Riboflavin, also known as vitamin B2, works with enzymes in the body to convert the amino acid tryptophan into niacin.

Water Soluble, Replenish Often
Niacin is a water-soluble vitamin. Foods rich in niacin must be consumed regularly since excess vitamins are dispelled in the urine daily. The body does not store niacin for future needs.

Adding niacin to your diet is easy by eating meals rich in liver, canned salmon, poultry and lean meats. Leafy green vegetables, nuts, eggs and milk also contain niacin. Choose breads, pasta and cereal fortified with vitamin B3 supplements.

The Food and Nutrition Board at the Institute of Medicine recommends 2 to 14mg of niacin per day. The amount varies by age as follows:

0 - 6 months: 2 mg/day

7 - 12 months: 4 mg/day

1 - 3 years: 6 mg/day

4 - 8 years: 8 mg/day

9 - 13 years: 12 mg/day

Males 14 years + : 16 mg/day

Females 14 years + : 14 mg/day

Niacin Supplements for Medical Purposes
Supplements of niacin, or nicotinic acid, may be prescribed by a physician to treat coronary artery disease, high cholesterol, lower trigylcerides in the blood and treat other lipid disorders. If your physician discusses taking niacin supplements for these conditions, be aware that patients with prior liver disease, stomach ulcers or bleeding disorders may have severe side effects from the supplements.

Women who are pregnant or are planning a pregnancy should ask their physician about niacin's effects on an unborn fetus. Supplementing a diet with niacin may harm the baby, as it is classified as a Class C drug with the Federal Drug Administration (FDA).

How to Take Niacin Supplements
Take niacin at bedtime with a snack and a full glass of cold water. The pill should be ingested whole and not chewed or crushed. Since the medication can cause a warm or itchy feeling on the skin, it is best to take the supplement when going to sleep. Alcohol and hot beverages can multiply the side effects of niacin and should be avoided.

Too Much of a Good Thing
Although niacin is water soluble, excessive consumption can lead to health problems. A health condition known as pellagra may cause mental impairment, digestive problems or inflammation of the skin. Peptic ulcers, skin rashes and liver damage are possible when too much niacin is consumed.

Sources and Recommended Reading:
Nutri Strategy: Niacin Sources and Functions
http://www.nutristrategy.com/nutrition/niacin.htm

The New York Times: Health Guide, Niacin
http://health.nytimes.com/health/guides/nutrition/niacin/overview.html

Drugs.com: Niacin
http://www.drugs.com/niacin.html

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