What Is Niacin And Why Do We Need It?

Niacin, also known as vitamin B3, is an essential vitamin that is needed for a range of bodily functions. Niacin is also commonly taken as a supplement to support circulation and heart health - continue reading to learn more!

What Is Niacin?

Niacin is one of the 8 B vitamins, and like all B vitamins, niacin plays an important role in the metabolism of foods by aiding enzymes - niacin is needed to synthesise the coenzymes NAD and NADP which are involved in over 400 biochemical reactions in our bodies! In simpler terms, niacin is needed to break foods down into smaller parts so that our bodies can access and utilise the energy from it.

Signs Of Niacin Deficiency

Niacin is an essential vitamin, and deficiency can cause a range of symptoms such as:

• Skin rashes or discolouration
• Vomiting
• Constipation or diarrhoea
• Depression
• Fatigue
• Memory loss
• ...and more

Deficiency is rare in most western countries, as niacin is found in a variety of foods, however it may occur in individuals who are malnourished, but deficiency can be easily treated with a supplement!

What Are The Benefits Of Niacin Supplementation?

Niacin is commonly used as a supplement to improve cholesterol levels - studies have shown that niacin supplementation can increase HDL, aka good cholesterol, decrease LDL, aka bad cholesterol, and reduce overall triglyceride levels! 

Niacin is also involved in releasing prostaglandins, which signal for blood vessels to dilate, and improves blood flow and decreases blood pressure. Studies have found that niacin supplementation is effective in reducing the risk of chronic high blood pressure!

Flush Vs. No Flush Niacin

There are two types of niacin: nicotinic acid and niacinamide. Taking niacin supplements that contain nicotinic acid can cause flushing of the skin, commonly referred to as “niacin flush”. This happens when the niacin reacts with specific proteins in the skin, which leads to your blood vessels dilating and can cause a tingly feeling through your face, arms and chest. The niacin flush can be uncomfortable for some, but it is harmless and should fade after 30 minutes. You can reduce this by either having your supplement with a meal, or opting for a niacinamide based supplement instead.

What Is The Recommended Dosage of Niacin?

Niacin is a water soluble vitamin, meaning it is not stored in the body and we need to consume it regularly to avoid deficiency. The recommended daily intake for niacin is 16.5mg for women and 13.2mg for men, which can be easily obtained from diet as niacin is found in a wide variety of foods!

Food Sources Of Niacin

Niacin is widely available in foods, it is especially abundant in animal based foods. Good food sources of niacin include:

• Red meats
• Poultry
• Fish
• Whole grains
• Nuts
• Seeds
• Legumes
• Bananas 

Our bodies can also convert the amino acid tryptophan to NAD, and tryptophan is therefore considered a dietary source of niacin. Tryptophan can be found in meat such as beef, lamb and poultry, as well as in nuts, seeds, whole grains and legumes!

Want to try a niacin supplement? Check out our Niacin 50mg (we use nicotinic acid which will cause flushing!)