Vitamin B3 (niacin) Information
The Benefits of Vitamin B3 (niacin)
By: Dr. George Obikoya
Vitamin B3 is a water-soluble vitamin vital for
energy release in tissues and cells. It belongs to the B complex
group of vitamins. It is also called the pellagra-preventive vitamin,
or vitamin PP, because an adequate amount in the diet prevents pellagra,
a chronic disease characterized by skin lesions, gastrointestinal
disturbance, and nervous symptoms.
Niacin, aka Vitamin B3, comes in two basic interchangeable forms
— niacin (also called nicotinic acid) and niacinamide (also called
nicotinamide). A variation on niacin, called inositol hexaniacinate,
is also available in supplements. Some doctors recommend inositol
hexaniacinate for people who need large amounts of niacin because
it has not been linked with any of the usual niacin toxicity in
scientific research.
Like vitamin Like vitamin B1 (thiamine) and vitamin B2 (riboflavin),
it is a coenzyme involved in the metabolism of carbohydrates and
acts to catalyze the oxidation of sugar derivatives and other substances.
Niacin, which was identified as a pellagra preventive in 1937. We
need about 10 to 20 milligrams per day (1 milligram = 0.001 gram)
of nicotinic acid. In the intestinal tract, the amino acid tryptophan
can be converted to niacin by bacterial action and thus can serve
as a source for part of the niacin we need. This explains scientists'
early observation that the protein in such foods as eggs and milk,
both poor sources of niacin, can nevertheless prevent or cure pellagra
in humans.
Niacin is one of the most stable vitamins. It helps form NAD (nicotinamide
adenine dinucleotide) and NADP (nicotinamide adenine dinucleotide
phosphate), coenzymes which are involved in the release of energy
and food. These compounds help to maintain a healthy nervous and
digestive system. Vitamin B3 is essential for normal growth and
for healthy skin.
Vitamin B3 is required for the proper function of more than 50 enzymes.
Without it, your body would not be able to release energy or make
fats from carbohydrates. Vitamin B3 is also used to make sex hormones
and other important chemical signal molecules.
A deficiency of niacin causes pellagra, the first symptom of which
is a sunburn-like eruption that breaks out where the skin is exposed
to sunlight. Later symptoms are a red and swollen tongue, diarrhea,
mental confusion, irritability, and, when the central nervous system
is affected, depression and mental disturbances.
The body makes niacin from the amino acid tryptophan. Megadoses
of niacin have been used to treat schizophrenia. In large amounts,
sometimes more than 1,000 milligrams a day, niacin has been shown
to reduce LDL cholesterol (the 'bad' cholesterol that clogs the
heart's arteries) and triglycerides and raise HDL cholesterol (the
'good' cholesterol that prevents hardening of the artery walls)1.
Niacin has been used extensively in preventing and treating arteriosclerosis.
Additionally, good evidence suggests that a special form of niacin,
inositol hexaniacinate, can improve walking distance in intermittent
claudication. It may also reduce symptoms of Raynaud's phenomenon.
High-dose niacinamide is helpful in preventing type 1 (childhood-onset)
diabetes2 and reducing symptoms of osteoarthritis3 However, you
should only take increased doses of niacin under the supervision
of a physician as too large doses over long periods may cause liver
damage.
Women should have 15 milligrams each day and men should have 15
to 19 milligrams each day. Tryptophan is an amino acid that serves
as a Vitamin B3 equivalent. Sixty milligrams of tryptophan is equal
to 1 milligram of vitamin B3.
Doses of over 150mg of the nicotinic acid form may cause temporary
flushing of the skin in some people. Upper safe level: nicotinamide
- 450mg (long term usage); 1500 mg (short term usage). Nicotinic
acid - 150mg (long term usage); 500mg (short term usage)
The antituberculosis drug isoniazid (INH) impairs
the conversion of tryptophan to niacin, and may produce symptoms
of niacin deficiency.
When used as therapy for a specific disease, niacin, niacinamide,
and inositol hexaniacinate are taken in dosages much higher than
nutritional needs, about 1 to 4 g daily. Because of the risk of
liver inflammation at these doses, medical supervision is essential.
For prevention of diabetes in children, the usual dosage of niacinamide
is 25 mg per kilogram body weight per day. There are 2.2 pounds
in a kilogram, so a 40-pound child would get about 450 mg daily.
Medical supervision is essential before giving your child long-term
niacinamide treatment.
Many people experience an unpleasant flushing sensation and headache
when they take niacin. These symptoms can usually be reduced by
gradually increasing the dosage over several weeks or by using slow-release
niacin. However, slow-release niacin appears to be more likely to
cause liver inflammation than other forms. Inositol hexaniacinate
may also cause less flushing than plain niacin, and if you take
an aspirin along with niacin, the flushing reaction will usually
decrease.
A good multivitamin is the foundation of health
and nutrition. Take a look at our scientific reviews of many of
the popular brands for factors such as ingredients, areas of improvement,
quality level, and overall value. If you are looking for a high
quality liquid multivitamin, we suggest that you take a look at
the Multivitamin
Product Comparisons.
References
1. Guyton JR, Goldberg AC, Kreisberg RA, et al. Effectiveness of
once-nightly dosing of extended-release niacin alone and in combination
for hypercholesterolemia. Am J Cardiol 82: 737–743, 1998.
2. Elliott RB, Pilcher CC, Fergusson DM, et al. A population based
strategy to prevent insulin-dependent diabetes using nicotinamide.
J Pediatr Endocrinol Metab 9: 501–509, 1996.
3. Jonas WB, Rapoza CP, and Blair WF. The effect of niacinamide
on osteoarthritis: a pilot study. Inflamm Res 45: 330–334, 1996.
VITAPLEN COMPLETE™ contains 100% Recommended Daily Value (RDV) of Vitamin B3 (Niacin) and 165 scientifically formulated nutrients--all in a highly absorbable liquid formula.
|
