Vitamin B3

Vitamin B₃ (Niacin)

Vitamin B₃ (Niacin) is a water-soluble B vitamin found naturally in some foods and sold as a supplement. Nicotinamide (niacinamide), niacin (nicotinic acid), and nicotinamide riboside are three forms or vitamers of vitamin B₃. Vitamin B₃ (Niacin) is a precursor for coenzymes nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP). Plants and animals can produce vitamin B₃ or niacin from the amino acid tryptophan. The main health benefits of niacin or vitamin B₃ are in our body as a coenzyme it helps to control more than 400 enzymes dependent biological reactions.

The antioxidant niacin helps to convert nutrients into energy, create cholesterol and fats, and repair DNA. A dietary supplement of vitamin B₃ is beneficial for the treatment of pellagra, a disease caused by niacin deficiency.

Vitamin B₃ deficiency is basically rare because it is reached with various animal and plant foods. Niacin is generally present in our daily diet because it occurs in a variety of food sources such as fortified packaged foods, meat, poultry, red fish, nuts, legumes, and seeds.

Nicotinic Acid and Nicotinamide

Nicotinic acid and nicotinamide are two vitamers of vitamin B₃ that have the human pellagra-preventing factor. Nicotinamide is a part of coenzyme codehydrogenase I and II which helps in many biological oxidation reactions.

Nicotinic acid (Niacin) was first prepared commercially by the oxidation of nicotine. Another commercial method is the vapour phase oxidation of 3-methyl-pyridine (β-picoline) in the presence of a vanadium and iron catalyst.

Nicotinamide is manufactured by the action of ammonia on nicotinyl chloride or by heating nicotinic acid with urea in the presence of a molybdenum catalyst. Another commercial method is the action of hydrogen peroxide on 3-cyanopyridine in an alkaline solution.

Sources of Vitamin B₃

Vitamin B₃ occurs naturally in a wide variety of both animal and plant-based food products. Animal-sourced foods contain high levels of niacin but dairy products and eggs contain very little.

All the forms of vitamin B₃ are water-soluble. Therefore, they may be lost during high-heat cooking with water or in the presence of acidic foods and sauces. The main food sources with the highest niacin content per 100 grams are given below the table:

Dietary Allowance

The Recommended Dietary Allowance (RDA) of niacin can be measured in milligrams (mg) of niacin equivalents (NE). 1 mg of NE = 1 mg niacin or 60 mg of the essential amino acid tryptophan.

The Tolerable Upper Intake Level of niacin for all adults 19+ years is 35 milligrams. However, the Recommended Dietary Allowance (RDA) for adults 19+ years is:

• 16 mg NE for men
• 14 mg NE for women
• 18 mg NE for pregnant women
• 17 mg NE for breastfeeding women

Niacin Supplement

The beneficial supplement of vitamin B₃ (Niacin) is available in the form of nicotinic acid or nicotinamide. The supplements are also available as a prescribed medicine that helps to control a healthy blood lipid profile. When supplementation is far beyond the RDA recommendation, it causes unpleasant side effects of flushing.

The American Heart Association (AHA) is strongly against using non-prescription dietary niacin supplements rather than prescribed niacin because it causes unpleasant side effects of flushing.

Most of the health benefits of vitamin B₃ or niacin supplements are obtained when you are under the supervision of a medical professional.

Toxicity of Vitamin B₃

Toxicity is rare when eating niacin-reached foods but it can occur from long-term use of high-dose supplements. A reddened skin flush with itching or tingling on the face, arms, and chest is a common sign of high-dose supplementation. Flushing occurs mainly when taking high-dosage nicotinic acid supplements rather than nicotinamide.

Vitamin B₃ supplements typically come in an extended-release form of nicotinic acid with slower absorption. Therefore, it does not cause flushing.

Niacin Flush

Niacin flush is a common side effect that occurs when taking high doses of supplements that can support a healthy blood lipid profile. This condition is uncomfortable but harmless for humans.

Niacin flush generally affects the face and the upper part of our body. It mostly causes reddening of the skin, uncomfortable or even painful burning, or itching, and the skin feels warm or hot to the touch.

Health Benefits of Vitamin B₃ (Niacin)

Niacinamide or nicotinamide is a hydrophilic amide of vitamin B₃ that is a beneficial component in various medicines and cosmetic products.

Vitamin B₃ is a component of the coenzymes nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP). They mostly help during electron transfer reactions within DNA repair and the metabolism of fats, carbohydrates, proteins, and alcohol.

NADH is the reduced form of NAD formed by donating electrons. It plays a critical role in every cell of our body.

NADH is the primary carrier of electrons for mitochondrial ATP synthesis. ATP produced in mitochondria is the main source of cellular energy. Therefore, we need niacin for the production of NADH. It basically converts foods that we eat into energy that our body can use.

Niacinamide for Skin

The main health benefits of vitamin B₃ (niacinamide) are to build cells in the skin and protect the skin from environmental stresses, such as sunlight, pollution, and toxins.

Improve Hydration

The topical application of niacinamide boosts the skin hydrating ability of moisturizers if you struggle with dry skin. It works brilliantly with common moisturizing ingredients like glycerin, non-fragrant plant oils, cholesterol, sodium PCA, and sodium hyaluronate.

Treatment for Acne

Niacinamide containing cream uses for the treatment of acne. The anti inflammatory actions are beneficial for inflammatory skin conditions.

Reduce Environmental Damage

Air pollution is a major environmental hazard for humans due to the excessive use of fossil fuels. Environmental pollution and UV rays from the sun generally create free radicals (unstable molecules).

They mostly damage our healthy skin cells. The antioxidant properties of niacinamide basically protect the skin from damage caused by free radicals.

Minimize Signs of Aging

Collagen is an important anti-aging protein that keeps the skin looking youthful. Niacinamide has the ability to improve skin collagen protein production. Therefore, niacinamide-containing skincare helps to manage signs of aging by reducing skin lines and wrinkles.

Manage Hyperpigmentation

Topical niacinamide relieves a stripped moisture barrier in the skin, reducing irritation, increasing collagen protein production, and lessening hyperpigmentation in the skin.

Skin cancer

A dose that contains 500 to 1000 mg of niacinamide daily decreases the risk of skin cancer.

Treatment for high cholesterol

Niacin (vitamin B₃) obtained from various foods and supplements benefits in boosting HDL cholesterol levels and decreases the levels of triglycerides. Triglycerides type of fat that generally increases the risk of heart disease. This vitamin mostly works by blocking the enzyme responsible for producing cholesterol in the liver.

Generally, a high dose of supplementation is required to maintain our cholesterol levels. These high doses of niacin also cause undesirable side effects of flushing. Therefore, always consult a doctor about the health benefits before beginning to take high doses of vitamin B₃ or niacin.

Niacin for High Blood Pressure

Nicotinic acid (niacin) plays an important role in the prevention or treatment of dyslipidemia and high blood pressure because these are risk factors for cardiovascular disease (CVD). This vitamin mostly helps your blood vessels widen during blood flow and reduce blood pressure.

A form of vitamin B₃, niacin boosts the production of nitric oxide in your body. It mostly relaxes and widens the inner muscles of the blood vessels and increases blood circulation in your body and brain.

Niacin and Weight Loss

Niacin increases adiponectin, a weight-loss hormone secreted by fat cells. Clinical trials show that niacin-bound chromium supplements help to reduce body weight in a significant quantity.

Improving Brain Function

The main benefits of vitamin B₃ in the brain are to improve cognitive function by stimulating the production of neurotransmitters dopamine, norepinephrine, and serotonin. These three neurotransmitters basically improve the normal brain function of humans. Vitamin B₃ is also an antioxidant that is beneficial in eliminating free radicals that can damage our brain cells.

Serotonin and noradrenaline strongly influence mental behavior patterns while dopamine acts as a chemical messenger that communicates messages between nerve cells in your brain and the rest of your body. Thus, low levels of vitamin B₃ result in brain fog, slow mental processing, and cognitive decline.

Niacin generally helps you to protect against Alzheimer’s and dementia. Niacin supplementation also decreases the risk of age-related cognitive decline, memory loss, migraines, depression, motion sickness, insomnia, and alcohol addiction.

Vitamin B₃ Deficiency

Unlike the health benefits, the deficiency of vitamin B₃ (Niacin) is rarely seen in the United States and other developed countries. However, mild niacin deficiency can have a negative impact on our health and cognition.

Niacin is well-absorbed from most food sources except for some cereal grains because it is bound to fibers present in grains and decreases its absorption. This vitamin is also added to many foods and multivitamins.

Along with huge health benefits, vitamin B₃ or niacin deficiency in our diet generally causes pellagra. Pellagra is a condition that causes:

• Diarrhea
• Sun-sensitive dermatitis involves hyperpigmentation and thickening of the skin
• Inflammation of the mouth and tongue
• Delirium
• Dementia
• If untreated pellagra also causes death

The common psychiatric signs and symptoms of niacin deficiency may include:

• Irritability
• Poor concentration
• Anxiety
• Fatigue
• Loss of memory
• Restlessness
• Apathy
• Depression

The deficiency may occur due to poverty, excessive alcohol consumption, use of birth control pills, anorexia, and a vegan diet.

To give the huge health benefits of vitamin B₃ and reduce deficiency, the World Health Organization (WHO) recommends using niacinamide or nicotinamide instead of niacin to avoid the side effect of flushing.