The Importance of Niacin

Vitamin B3 is more commonly known as Niacin and is an important part of the Vitamin B family.  Niacin presents some very important health benefits and an adequate amount of this vitamin is vital for healthy living.  Like the other B vitamins, Niacin assists the body in converting foods into usable energy (metabolism).  We must obtain Niacin from the foods that we consume or through supplementation.  Foods that contain the amino acid Tryptophan are converted by the body into Niacin.  Some of the foods that contain tryptophan include eggs, red meat, and dairy products. 

Another important health benefit of Niacin is its ability to increase HDL cholesterol levels (Good Cholesterol), while decreasing LDL cholesterol (Bad).  As a result, Niacin can help to reduce the risk of Atherosclerosis (a hardening of the arteries) caused from high LDL and triglyceride levels.  It has also be proven that Niacin can reduce the risk of heart attack when taken with the medication Zocor, and when taken alone, Niacin has been shown to reduce the risk of a 2^nd heart attack in men suffering a previous heart attack.

While Niacin deficiency is rare in the United States and other developed countries, it does exist.  Deficiency is often related to alcoholism, but not in all cases.  Symptoms of Niacin deficiency that we should be aware of include diarrhea, dementia or confusion, tongue swelling, vomiting, scaly and peeling skin, canker sores, and depression.  The medical name for Niacin deficiency is Pellagra. 

Niacin research has shown that it has a positive effect on nervous system health and once source that I read states that it can reduce some of the symptoms related to certain mental disorders. 

Niacin helps promote normal functioning of the digestive system and promotes a healthy appetite.  Studies have also shown that Niacin is important in the production of sex and stress hormones in the adrenals.

Other potential health benefits include treating diabetes, energy production, lowering risk of Alzheimer’s Disease, reducing risk of cataracts, and preventing certain skin conditions. 

Foods that are naturally high in Niacin include beets, Brewer’s yeast, beef liver, salmon, tuna, peanuts and sunflower seeds.  Current RDA recommendations for Niacin are 16mg for men, 14mg for women and 18mg for pregnant women.

References:

www.organicfacts.net  Health Benefits of Vitamin B3 or Niacin.

www.umm.edu Vitamin B# (Niacin).

www.healthcentral.com/medications Niacin (Inositol Niacinate) Oral Uses and How to Use.

www.livestrong.com Health Benefits of Niacin.