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Data is taken from the NIH Office of Dietary Supplements - Niacin Consumer Factsheet
Niacin is a water-soluble B vitamin that is necessary to convert food into energy that the body uses.
The two main dietary forms of niacin are:
Nicotinic acid (pyridine-3-carboxylic acid)
Nicotinamide (niacinamide or pyridine-3-carboxamide)
Why is it important:
Most significantly, niacin supports a healthy cardiovascular system.
Positively affects fat in the blood, decreasing LDL cholesterol and increasing HDL cholesterol, the “good” kind. Used to treat high blood cholesterol levels.
A prescription form of nicotinic acid, which is more than 100 times the recommended daily allowance, is used to treat atherosclerosis. Niacin lowers LDL (bad) cholesterol levels, raises HDL (good) cholesterol levels, and lowers triglyceride levels in the blood.
Always consult your physician before taking more than the recommended daily allowance of a vitamin or mineral for the treatment or prevention of illness. Experts do not recommend taking high doses of nicotinic acid for those taking statin medication.
Who needs to supplement niacin:
Niacin deficiency is rare in the United States
Those who may have difficulty getting enough niacin to include:
Those who are undernourished
Those who are pregnant, breastfeeding, or exercising excessively
Those whose diet has too little iron, riboflavin, or vitamin B6, which are needed for the body to convert tryptophan into niacin.
Those with the rare genetic disorder Hartnup disease
Those with carcinoid syndrome, a condition that causes slow-growing tumors to develop within the gastrointestinal tract
Signs of deficiency:
Severe niacin deficiency leads to a disease called pellagra. Pellagra causes:
Rough skin that turns red or brown in the sun
A bright red tongue
Vomiting, constipation, or diarrhea
Depression
Headaches
Fatigue
Aggression, paranoia, or suicidal behavior
Hallucinations, apathy, or loss of memory
Pellagra is a life-threatening condition. In the final stages, it causes a loss of appetite followed by death.
Signs of toxicity:
The amount of niacin you can obtain from food and beverages is usually within a sage dosage.
Dietary supplements with more than 30 mg of nicotinic acid can make the skin on your face, arms, and chest turn red and burn, tingle, or itch. These symptoms can lead to headaches, rashes, and dizziness.
Nicotinic acid doses of 1,000 mg or more per day can cause severe side effects, including:
Low blood pressure, which can increase the risk of falls
Fatigue
High blood sugar levels
Nausea, heartburn, and abdominal pain
Blurred or impaired vision and fluid buildup in the eyes
Long-term overdose can cause liver problems, including hepatitis and liver failure.
Recommended daily intake:
The optimal daily allowance of niacin is 20 mg NE.
Niacin equivalents (NE) are used because it includes niacin and the amount of tryptophan that is converted into niacin. The body converts the amino acid tryptophan into niacin in the liver.
Tolerance intake/how much is too much:
The daily upper limit of niacin within dietary supplements is 35 mg.
What foods is it present in:
Good sources of niacin and tryptophan include nuts, meat, beans, and whole grains.
Sincerely,
Emilee Wright
A Mercurial Consciousness