When to take
Vitamin B3 (Niacin)

What is vitamin B3 (Niacin) good for?

Vitamin B3, more commonly known as niacin, is an essential vitamin that plays a fundamental role in regulating metabolism and maintaining a healthy cardiovascular system. It also helps to keep cholesterol levels in check, as well as assisting in the production of many important sex and stress-related hormones via the adrenal glands and other parts of the body.

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 interesting study that involved over 12,000 adults concluded that for each 1mg of additional daily niacin supplementation, there was a 2% decline in the risk of developing high blood pressure, with somewhere between 14mg and 17mg daily niacin intake resulting in the lowest risk overall.

Other studies have observed that single doses of between 100mg and 500mg of niacin managed to offer a slight reduction in systolic blood pressure.

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.

In fact, several types of schizophrenia are actively treated with niacin supplementation, as it has been proven to helps reverse damage done to brain cells that resulted from niacin deficiency.

When should I take vitamin B3?

While most B vitamins are generally recommended to be taken on an empty stomach, niacin specifically could cause some minor stomach upset, to it is advised to take it with a meal instead in order to reduce this.

Also, given its importance in metabolism, taking niacin in the morning, with breakfast if possible, is a great way to kickstart the day and ensure optimal energy levels.

What does vitamin B3 combine well with?

Niacin with chromium, for blood sugar and cholesterol levels

Taking niacin together with chromium not only increases the bioavailability of chromium, but it could also potentially lower your blood sugar levels, and there are several supplements on the market that effectively combine chromium with niacin for this reason.

Both chromium and niacin are also known to support metabolism and help lower bad cholesterol, so they make a great combination if cholesterol is one of your concerns.

What should I avoid taking vitamin B3 with?

Avoid with 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 with selenium or vitamin E

Selenium and vitamin E are also known to interact with niacin, and could potentially negate niacin's benefits, so they are best taken separately from niacin when planning your supplements.

What are natural sources of vitamin B3?

If you are interested in achieving your daily vitamin B3 intake through your diet, rich sources of vitamin B3 include:

• Beef
• Beef liver
• Chicken
• Turkey
• Pork
• Tuna
• Salmon
• Avocado
• Potatoes

Vitamin B3 data sources & further reading

• https://www.webmd.com/drugs/2/drug-58189/b-3-niacin-oral/details
• https://batonrougeclinic.com/whats-the-best-time-to-take-vitamins/
• https://www.mountsinai.org/health-library/supplement/vitamin-b3-niacin
• https://www.verywellhealth.com/chromium-polynicotinate-5089305
• https://www.mayoclinic.org/drugs-supplements-niacin/art-20364984
• https://www.mayoclinic.org/drugs-supplements-red-yeast-rice/art-20363074
• https://www.webmd.com/a-to-z-guides/supplement-guide-selenium
• https://www.mayoclinic.org/drugs-supplements-vitamin-e/art-20364144
• https://nutritionsource.hsph.harvard.edu/niacin-vitamin-b3/