Niacin, also known as vitamin B3, is an important nutrient. In fact, all body parts need this substance to be able to function normally.

As a supplement, niacin works to reduce cholesterol, help relieve arthritis and increase brain function among many other benefits.

However, it can also cause serious side effects if you take an overdose. This article explains everything you need to know about niacin.

9 Benefits of Niacin (Vitamin B3) Proven Science
Chemical structure of Niacin

What is Niacin?

Niacin is one of eight types Also known as vitamin B3.

There are two main types of chemistry and each has different effects on the body. Both of these types are found in food as well as supplements.

  • Nicotinic acid: As a supplement, nicotinic acid is a form of niacin used to treat high cholesterol and heart disease .
  • Niacinamide or nicotinamide: Unlike nicotinic acid, niacinamide has no effect on lowering cholesterol. However, it may help treat type 1 diabetes, some skin diseases and schizophrenia .

Niacin is soluble in water, so your body cannot keep it. This also means that your body may be discharging excess vitamins if not needed.

Our body absorbs niacin through food, but can also pass through the pathway of tryptophan amino acid.

Conclude: Niacin is one of eight types of vitamin B that can be dissolved in water. It is also known as nicotinic acid, niacinamide and nicotinamide.

How does Niacin work?

9 Benefits of Niacin (Vitamin B3) Proven Science
Niacin can be supplemented from food

Like all B vitamins, niacin helps convert food into energy by supporting active enzymes.

More specifically, niacin is the main ingredient of and two coenzymes are involved in cellular metabolism.

Moreover, it also plays a role in signaling, creating and repairing DNA. Functional side acts as an antioxidant .


In the absence of substance, you can feel it by observing what is going on. Here are some manifestations of niacin deficiency:

  • Memory loss and neurological disorders
  • Tired
  • Depression
  • Headache
  • Diarrhea
  • Skin problems

As mentioned, deficiencies are rare in Western countries.

Severe niacin deficiency or smallpox occurs mainly in third world countries, where diets are not diverse.

Conclude: Niacin is a vitamin made up of two main factors, which are compounds that support enzyme activity.

How much was enough?

How much niacin you need depends on the consumption required for a day and depending on your age and gender .

The dose of niacin for treatment is higher than the recommended level and should only be used under the supervision of medical experts.

The following is the recommended amount of niacin per person per day (RDAs) .


  • 0-6 months: 2 mg / day *
  • 7-12 months: 4 mg / day *

* Sufficient amount (AI)


  • 1-3 years: 6 mg / day
  • 4-8 years: 8 mg / day
  • 9-13 years: 12 mg / day

Teenagers and adults

  • Men aged 14 and over: 16 mg / day
  • P women aged 14 and over: 14 mg / day
  • Pregnant women: 18 mg / day
  • Breast-feeding women: 17 mg / day

Conclude: Niacin levels are recommended depending on your age and gender. Men need 16 mg a day, while most women need 14 mg a day.

9 l health benefits of n niacin

first. Help reduce LDL cholesterol

9 Benefits of Niacin (Vitamin B3) Proven Science
Niacin has been used since the 1950s in the treatment of high cholesterol .

In fact, it works to reduce "harmful" LDL cholesterol levels from 5-20% .

However, niacin is not the main treatment for high cholesterl because it can cause some side effects .

Moreover, nician is mainly used as a method of lowering cholesterol for those who cannot tolerate .

2. Increase HDL cholesterol

Besides lowering LDL cholesterol, niacin also helps "good" HDL cholesterol.

Niacin helps raise HDL cholesterol by helping prevent breakdown a protein that helps create HDL .

Niacin-proven studies have been shown to increase HDL cholesterol levels by 15-35% .

3. Reduce triglycerides

The third benefit of niacin for blood fats is that it can reduce triglycerides from 20 to 50% (triglyceride). ).

It does this by stopping enzymatic activities involved in triglyceride synthesis .

As a result, this reduces the production of low density lipoprotein (LDL) and very low density lipoprotein (VLDL).

The dosage used in treatment is very important to achieve the effects on cholesterol and triglyceride levels .

4. Compartment prevent Cardiovascular diseases

9 Benefits of Niacin (Vitamin B3) Proven Science
The effect of niacin on cholesterol content is a way to prevent heart disease.

Newer studies have also demonstrated a number of other mechanisms. These mechanisms also benefit your heart.

It also has the effect of reducing oxidative loss and inflammation, both of which are related to atherosclerosis, arteriosclerosis .

Some studies have suggested therapy with niacin. Whether used alone or in combination with statins, it can reduce the risk of cardiovascular health problems .

However, the research results are quite mixed.

A recent review has concluded that niacin therapy does not significantly reduce the risk of heart attack, stroke or death from heart disease in people with heart disease or those who face high risk. .

5. Help treat diabetes tube first

Type 1 diabetes is an autoimmune disease. The body then attacks or destroys insulin-producing cells in the pancreas.

Research has shown that niacin can help protect these cells and may even reduce the risk of type 1 diabetes in children at high risk of illness .

However, for people with type 2 diabetes, the role of niacin becomes more complicated.

On the one hand, it may help lower cholesterol levels. This is common in people with type 2 diabetes .

On the other hand it increases blood sugar.

As a result, people with diabetes who use niacin to treat cholesterol also need to monitor their blood sugar carefully .

6. Enhance brain function

Your brain needs niacin, as part of coenzyme NAD and NADP to get energy and function normally.

In fact, dementia (dull) and even symptoms of mental illness are also associated with a lack of niacin .

Some types of schizophrenia can be treated with niacin, as it helps restore damage to brain cells that occur due to a deficiency of niacin .

Preliminary studies also suggest that it may help keep the brain healthy when suffering from Alzheimer's disease. However, this result is mixed .

7. Improve skin function

Niacin helps protect skin cells from sun damage by supplementing it by drinking it into the body or applying it to the skin as a cream .

And recent studies have shown it works to prevent certain types of skin cancer .

A study in 2015 found that taking 500 mg of nicotinamide (a form of niacin) twice a day reduced the rate of skin cancer not caused by melanocytes in people at high risk of skin cancer .

8. Reduce symptoms of arthritis

A preliminary study shows that niacin helps alleviate some symptoms of osteoarthritis, improves joint mobility and reduces demand. .

Another study in experimental mice showed a vitamin injection reduced inflammation associated with arthritis .

Although this is promising, more research is needed in this area.

9. Treatment of Pellagra

A lack of niacin in a serious condition is also known as .

Therefore, niacin supplementation is the main treatment for smallpox.

Niacin deficiency is rare in industrialized countries. However, it can occur with other diseases such as alcoholism, anorexia or illness .

Conclude: Niacin can be used to treat many medical conditions. The most interesting thing is to help increase HDL levels, while it also helps reduce LDL and triglycerides.

Foods that contain lots of Niacin

9 Benefits of Niacin (Vitamin B3) Proven Science
Niacin is abundant in fish

Niacin is found in many foods, especially meat, poultry, fish, bread and cereals.

Some energy drinks also contain vitamin B, sometimes in very high doses.

This is the amount of niacin you get from the following foods:

  • Chicken breast: 59% RDI .
  • White tuna, catch fish g box: 53% RDI .
  • Beef: 33% RDI .
  • Smoked salmon: 32% RDI .
  • Whole grains: 25% RDI .
  • Peanut: 19% RDI .
  • Lentils: 10% RDI .
  • 1 sec b white bread g : 9% RDI .

Conclude: There are many foods that provide niacin, including fish, poultry, meat, beans and cereals.

You should supplement niacin ?

Everyone needs niacin, but most people may have gotten enough from their diet.

However, if you are deficient or have a disease that requires a higher dose, your doctor may ask you to use it as a supplement.

Especially niacin supplementation may be required for people with high cholesterol and at risk of heart disease, but cannot use statins.

Supplements are prescribed with doses much higher than those found in foods. Typically, the dose used for treatment is calculated in grams, not milligrams.

Because of the high dosage, there may be side effects. Notifying your doctor is very important if you are using niacin as a supplement.

Conclusion é n: Niacin supplementation may be indicated for certain cases. However, they can cause some negative reactions, so talk to your health care provider.

Side effects and warnings when taking niacin

9 Benefits of Niacin (Vitamin B3) Proven Science
Be careful with additional doses of niacin

Niacin in food is not dangerous .

But additional doses can cause many side effects, including nausea, vomiting and liver toxicity .

Here are some of the most common side effects when taking niacin:

  • Blushing due to niacin: Redness is the most common side effect due to vasodilation. In addition to blushing, it also occurs in the neck and chest. Makes us feel itchy, burning or sore .
  • Stomach irritation and nausea: Nausea, vomiting and stomach irritation in general, may occur, especially when people use slow release nicotinic acid. It seems to be related to elevated liver enzymes .
  • Damaging the liver: This is one of the dangers of using niacin in large doses during cholesterol treatment. This is more common with slow-release nicotinic acid but this may also be the result of immediate release form .
  • Control blood sugar: Large doses (3-9 grams a day) impair the control of blood sugar during short or long-term use .
  • Eye problems: One of the rare side effects is blurred vision, and there are other side effects related to eye health .
  • Gout: Niacin increases the concentration of uric acid inside the body .

Conclude: Niacin supplementation can cause some side effects especially when taken in large amounts. But the most common problem is blushing, this problem can even occur when using low doses.


Niacin is one of eight important vitamins for every part of our body.

Fortunately, you can get all the niacin you need through your diet.

However, the supplement is sometimes prescribed for certain conditions including high cholesterol.