What is vitamin B3 (Niacin) good for?
Specifically, niacin synthesizes the coenzymes NAD and NADP, which are involved in more than 400 chemical reactions in the human body, mostly related to converting food into energy. In addition to that, niacin plays an important role in cell function, it works as an antioxidant by fighting free radicals, and is also actively involved in the production and reparation of our DNA.
Thankfully, niacin deficiency is quite rare, however, people who suffer from malnourishment due to absorption problems, or people who live in impoverished regions with poor diets, have an increased risk of developing niacin deficiency. In the United States for example, alcoholism is the primary cause of niacin deficiency.
Niacin for cholesterol levels
Niacin is known to be important for cardiovascular health in a variety of ways, including the regulation of both HDL and LDL cholesterol levels, as well as triglycerides.
That said, large amounts of niacin are required in order for these changes to be perceptible for people who have problematic cholesterol levels, which means that niacin is only generally used for this purpose as an alternative for people who do not tolerate statin drugs very well.
Niacin for blood pressure
Niacin also plays a role in regulating blood pressure, by relaxing the blood vessels and allowing blood flow to increase, thereby reducing blood pressure on the artery walls.
One study of over 12,000 adults looked at niacin intake and blood pressure, and reported that higher daily niacin was associated with lower blood pressure, with the lowest readings around 14mg to 17mg a day.
Other studies have reported a slight reduction in systolic blood pressure with single doses of 100mg to 500mg of niacin.
Niacin for brain health
The aforementioned coenzymes NAD and NADP play a crucial role in brain function, and several conditions relating to cognitive health are associated with a deficiency in niacin, including brain fog, schizophrenia and Alzheimer's disease.
Niacin is sometimes used alongside standard care in some types of schizophrenia, where it corrects the damage that niacin deficiency itself causes to brain cells.
Niacinamide, nicotinamide, and NAD
Vitamin B3 is the family name for nicotinic acid (the flushing form people call niacin) and nicotinamide (also labeled niacinamide), and every tissue in the body turns absorbed either of these into the coenzyme NAD, which is why NAD supplements and B3 supplements invariably end up in the same conversation.
Nicotinamide typically skips the flush that nicotinic acid is famous for, which is why many everyday B-complexes use it, while high-dose nicotinic acid is the form that has been used when blood lipids are the actual goal.
NAD capsules, and related “NAD booster” bottles such as nicotinamide riboside, remain B3-family chemistry rather than an additional vitamin.
When should I take vitamin B3?
Given its importance in metabolism, taking niacin earlier in the day, with a meal if possible, is the ideal habit to follow.
What else pairs well with vitamin B3?
Also taken with chromium, for blood sugar and cholesterol levels
Taking niacin together with chromium increases the bioavailability of chromium, and the pair has been studied for blood sugar and cholesterol, which is why some supplement formulations combine chromium with niacin. Chromium and niacin are both involved in energy metabolism, and the combination is a familiar one if cholesterol is something you keep an eye on.Also taken with NMN, for NAD
NMN is one of the compounds the body can use on its way to manufacturing NAD, the same coenzyme family that vitamin B3 feeds, which is why niacin and NMN are useful in the same routine when NAD is the reason you are taking them.What should I avoid taking vitamin B3 with?
Avoid taking vitamin B3 at the same time as red yeast rice extract
Red yeast rice extract could potentially have negative effects when taken in combination with high-dose niacin, as both red yeast rice and niacin affect muscle function. Specifically, there could be an increase in the risk of myopathy, a disease involving the muscle fibers themselves.Avoid taking vitamin B3 at the same time as selenium or vitamin E
Selenium and vitamin E are also known to interact with niacin, and could potentially work against each other, so they are best taken separately from niacin when planning your supplements.Avoid taking vitamin B3 with alcohol
Alcohol, when paired with a niacin supplement, can cause flushing to increase, and also adds to the load on the liver, so this is one combination worth keeping apart from the same sitting.What are natural sources of vitamin B3?
If you are interested in obtaining your daily vitamin B3 through your diet, you can often find it in:
Who should avoid taking vitamin B3?
Before taking vitamin B3 supplements, check with your trusted healthcare professional if any of the following apply to you:
- Gout
- Liver problems
- Stomach ulcers
Gout, liver disease and stomach ulcers
Niacin is the B vitamin with the longest list of caveats, and the three that matter are gout, liver disease and a peptic ulcer, because nicotinic acid raises uric acid, can be hepatotoxic at high doses, and irritates an inflamed stomach lining.Remember to always discuss any vitamins or supplements with your trusted healthcare professional if you are suffering from any health conditions.
Possible side effects of vitamin B3
Possible side effects from taking vitamin B3 supplements may include (but are not limited to) the following:
- Flushing
- Itch
- Liver stress at high doses of nicotinic acid
The flushing effect isn't dangerous, but it's one of the reasons the dose is built up slowly, and the extended-release form carries more liver risk than the immediate-release one.
If you are experiencing negative side effects from taking vitamin B3 supplements, stop taking them immediately and reach out to your trusted healthcare professional.
Drug interactions with vitamin B3
The medicines listed below are the ones most often named in interaction reports for vitamin B3, but it is by no means a comprehensive list:
- Blood pressure medicines
- Diabetes medicines
- Statins
If you are taking any prescription drugs or medication, check with your trusted healthcare professional before taking vitamin B3 supplements.
Can I take vitamin B3 while pregnant or breastfeeding?
Niacin requirements rise slightly to 18 mg a day during pregnancy, although the amount usually found in a prenatal multivitamin should cover it.
Remember to always discuss any vitamins or supplements with your trusted healthcare professional while pregnant or breastfeeding, or while attempting to conceive.
What are deficiency symptoms of vitamin B3?
Possible signs of vitamin B3 deficiency may include (but are not limited to) the following:
- Dermatitis
- Diarrhea
- Dementia
Mild B3 shortage is more tiredness and poor appetite than a textbook triad. Full pellagra is rare except with alcohol, malabsorption, or a maize-only diet.
If you are experiencing abnormal symptoms, reach out to your trusted healthcare professional as soon as possible.
Where should I store vitamin B3?
For optimal shelf life, it is recommended to keep vitamin B3 supplements stored in the cupboard. Always make sure the bottle or container is tightly closed, and kept away from sources of light, heat and humidity.
Vitamin B3 data sources & further reading
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