It plays a role in countless bodily functions and helpsconvert the food we eat into energy.
But vitamin B3 is also a little more complex than your average vitamin.
Let’s take a deeper dive into everything you should know about niacin.
All three forms of vitamin B3 are converted to an important coenzyme calledNAD+in the body.
It also plays an important role in protecting cells all over the body fromage-related damageand decline in function.
Our bodies can convert nicotinic acid into nicotinamide.
It’s confusing, so we’ll call everything by its true name in this article.]
Nicotinamide (aka niacinamide):This form of vitamin B3 is also readily available from food.
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Why do you need niacin?
There are two forms of deficiency: primary and secondary.
*Alcoholism is themain causeof vitamin B3 deficiency in the United States.
Blood and urine tests can diagnose a deficiency.
Severe vitamin B3 deficiencyis known aspellagra7.
Specifically,studies8show that nicotinic acid favorably affects all lipids (e.g.
This makes sense when you understand thatNAD+plays a role inDNA repair9and that low levels of vitamin B3 deplete NAD+.
More research is needed before nicotinamide can be recommended for preventing skin cancer.
Some researchers believe this form of vitamin B3 may be an effective way to treat severe acne withoutantibiotics.
(Just remember,getting your diet and stress in checkis super important for clear skin!)
More studies are needed to confirm appropriate dosing of nicotinamide for acne.
They also experienced greater joint flexibility.
The mice also performed better on memory tests.
But studies on NR’s long-term effects on human health are still few and far between.
Much more research is needed to determine if it would have a similar effect.
Preliminary research links vitamin B3 to digestive ailments such asirritable bowel syndrome, but further research is warranted.
What’s the daily dose of vitamin B3 we need for optimal health?
We can typically get all the vitamin B3 we need through diet alone.
Many of the same foods contain both nicotinic acid and nicotinamide.
Here are some of the best vitamin B3 foods.
Should you take a vitamin B3 supplement?
In these cases, following your doctor’s dosing instructions carefully is crucial.
Slow-release alternatives to nicotinic acid (under the name inositol hexaniacinate) may reduce flushing.
That’s why doctors recommend periodic blood tests to checkliver functionwith doses above 100 mg per day.
High doses may also increase blood sugar, so people with diabetes should be cautious.
What about nicotinamide riboside (NR) supplements?
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It’s an exciting nutrient that could turn out to be a game-changer in healthy aging.
- (For more info, readour complete guide to NR.)
