Where is Vitamin B3 Found?
- Animal sources: Veal, poultry, lamb and pork. The liver is abundant in Niacin content. Fish are also a good source of niacin, especially tuna. Milk and dairy products, along with eggs, are rich in tryptophan, an amino acid that synthesizes 50% of niacin in the body.
- Niacin from plant sources: Whole grain cereals and their derivatives, also peas, potatoes, artichokes and peanuts. Vegetable sources of tryptophan are oats, dates and avocados.
- Natural Supplements: Vitamin B3 or Niacin is found in natural supplements and vitamin B complex in the form of nicotinic acid, niacinamide and inositol hexaniacinate.
Benefits of Niacin
- High Cholesterol: Niacin (however not niacinamide) started being utilized from the 1950s to reduce high amounts of triglycerides and LDL in the bloodstream and is efficient in increasing HDL cholesterol.
- Atherosclerosis: given that niacin lowers triglycerides and LDL in the blood, it can assist in preventing hardening of the arteries, which is properly called atherosclerosis.
- Diabetes: Evidence suggests that niacinamide may help delay insulin dependence in type 1 diabetes. Niacinamide could help to protect the cells temporarily, but additional research is essential to confirm this. Any person with diabetes ought to consume niacin primarily under the guidance of a qualified doctor.
- Osteoarthritis: A preliminary study suggests that niacinamide could possibly improve arthritis conditions, and this includes increasing joint mobility and lowering the amount of non-steroidal anti-inflammatory drugs (NSAIDs) consumed. Additional studies are needed in this area.
- Alzheimer's disease: Studies reveal that folks who receive increased levels of niacin in their diet have a lower risk of Alzheimer's disease. Additional studies are needed to confirm this.
- Skin conditions: Researchers are studying topical forms of niacin to treat acne, aging and prevent skin cancer, although it is too early to know whether it is effective.
Dose
The daily requirements of niacin are 6 to 12 mg for children and 12 to 18 mg for adults.
Precautions
You ought to take dietary supplements only under the guidance of an experienced physician.
Large amounts of niacin (50 mg or more) may cause side effects. The most common are burning sensation, tingling in the face and chest, and skin redness. Consuming an aspirin 30 minutes prior to taking niacin may help reduce these symptoms.
Individuals with a background of stomach ulcers or liver disease should not supplement with Niacin.
People with diabetes or gallbladder disease should not take Niacin.
Niacin ought not to be used by someone with gout.
Niacin should not be consumed with tetracycline since it impedes the absorption and effectiveness of this medication (all B vitamins act this way).
Niacin can increase the effects of anticoagulants and the risk of bleeding.
It increases the effects of antihypertensive drugs.
It can decrease the effectiveness of drugs that lower cholesterol (colestipol, colesevelam and cholestyramine). For this reason, niacin and medicines should be taken at different times of day.
There is recent scientific evidence suggesting that taking niacin with simvastatin can slow the advancement of heart disease. Then Again, the combination may also raise the likelihood of serious side effects such as inflammation of the muscles or liver.
This vitamin may increase blood glucose levels. Men and women with diabetes need to control their levels of blood sugar when taking Niacin supplements.
Isoniazid (INH) can lower levels of niacin in the body thus causing a deficiency.
Nicotine patches with niacin may possibly aggravate or increase the risk of skin redness.
Did you know that vitamin B3 ...?
Whenever you take a B vitamin individually, for a long time, you will have to supplement with a B-complex tablet otherwise some vitamin B deficiencies may occur.
