Niacin

Niacin – also known as nicotinic acid has been in the limelight as a potent cholesterol lowering agent. The form that is used in the body is niacinamide or nicotinamide. In some countries niacin is bound to inositol, also a member of the B-vitamin family.

The body can make niacin by converting the amino acid tryptophan. About half of the niacin supplied by the average diet may come from the body's processing of tryptophan.

Niacin is available as a single supplement, in combination with other B vitamins (vitamin B complex) or as part of a multivitamin.

What it does:

Niacin releases energy from carbohydrate foods and is involved in controlling blood sugar, skin health, maintaining the nervous and digestive systems, and as a preventative to heart attack, atherosclerosis and progression of type 1 diabetes. Large doses of niacin/nicotinic acid are used to lower cholesterol and triglycerides by raising HDL (good cholesterol). Niacin seems to have an anti-inflammatory effect (with potential benefits with regards to arthritis) and is an antioxidant, explaining it's benefits in a wide range of conditions.

Deficiency:

Essential for healthy nerves and optimum mental abilities, prolonged deficiency of niacin can lead to poor skin condition, acne, headaches, depression, fatigue, indigestion and numerous nervous disorders.

Vitamin B3 is possibly the most affected vitamin for those who are prolonged or regular consumers of alcohol. Strenuous exercise depletes the body's reserve.

Sources:

Protein foods, peanuts, sesame seeds, sunflower seeds, rice, whole wheat, almonds, mushrooms, barley, beans, millet, wheat-germ, sorghum, rice bran. (Niacin is not as easily destroyed by cooking as other B group vitamins).

Tips for supplementation:

Therapeutic doses of niacin may cause stomach upset, headache, flushing, itching and liver problems. Typically small doses are used initially (100-250mg 3 x daily) and increased gradually. It is best taken with meals or milk to decrease stomach upset. Consult a Doctor if taking specifically for high cholesterol, to ascertain the correct dose for you.

Did u know?

Pasta is often enriched with niacin however you would have to eat 7 cups of cooked past to meet the RDI for this vitamin.