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Vitamin B-3 is a water-soluble B complex nutrient most often found in the form of niacin (also called nicotinic acid and nicotinate), niacinamide (also called nicotinamide), or inositol hexaniacinate (hexaniacin), an inositol/niacin compound. It is not a close chemical relative to the tobacco alkaloid nicotine, although chemists first isolated the nutrient from tobacco and that is the root for the name niacin.

Why is it essential? This B vitamin helps the body produce energy, utilize proteins, and regulate blood sugar (niacin is a component of glucose tolerance factor, the chromium-containing substance needed for insulin metabolism). Vitamin B-3 also plays a role in the formation of essential fatty acids, red blood, cells, and adrenal hormones. The body uses vitamin B-3, along with vitamin B-1 and vitamin B-2, to metabolize carbohydrates. It may have some antioxidant properties.

Benefits and uses: Large doses, such as 2 to 3 grams daily, of the niacin/nicotinic acid and inositol hexaniacinate forms of vitamin B-3 have been shown to lower total blood cholesterol, reduce LDL, and increase HDL. The effect is quick (within a few weeks), dramatic (a 30 percent or higher increase in HDL), and long lasting. These forms of vitamin B-3 may also help prevent or treat alcoholism, high blood pressure, depression, painful menstruation, and circulation-related conditions such as leg cramps and Raynaud’s disease. Niacinamide does not share these beneficial effects on cholesterol and circulation but it has proven promising in the prevention or treatment of schizophrenia, diabetes, epilepsy, and arthritis. Niacinamide may also help reduce hypoglycemia and photosensitivity. Large doses, such as 500 to 1,000 mg, of niacinamide may reduce anxiety or promote sleep, possibly because they act to free up tryptophan in the brain for more serotonin production. Forms of vitamin B-3 can also promote better skin health.

Daily requirement: The adult RDI ranges from 15 to 19 mg.

Deficiency risk factors: Alcoholism, malabsorption, high stress levels, birth control pills, or a low-protein/low-tryptophan diet can lead to a niacin deficiency and possibly pellagra (from the Italian for rough, cracked skin). Some historians believe that widespread niacin deficiencies in the post-Civil War South led to poor southern whites being identified as "rednecks." Other symptoms of a niacin deficiency include diarrhea, loss of appetite, dementia, and digestive disturbances.

Optimal intake: An optimal daily dose is 25 to 50 mg.

Food sources: Niacin occurs naturally in fish, chicken, peanuts, sesame seeds, sunflower seeds, meat, whole grains, barley, legumes, brewer’s yeast, and almonds. The niacin in corn is poorly absorbed unless the grain is specially treated, a fact that some early societies discovered (they would soak corn in a lime solution to release the nutrient).

Recent findings: Researchers recently determined that, in addition to its recognized effects on growth and metabolism, nicotinic acid may be playing an important role in enhancing the body’s use of zinc and iron. Although earlier studies have raised questions about potentially harmful effects on the liver from slow-release nicotinic products, a recent study found that it was well tolerated and effective at reducing blood fat levels.

Safety: Doses as low as 50 to 100 mg of niacin may dilate blood vessels and cause a temporary warm skin flush and itchiness on the face and neck in some people, as well as nausea, fatigue, and digestive problems. Niacinamide and inositol hexaniacinate limit the nutrient’s ability to cause this short-lived skin flush. Inositol hexaniacinate is probably the safest form of the nutrient in high doses. Doses in excess of 1,000 to 2,000 mg per day of niacin and niacinamide have been tied to liver problems, elevated blood levels of uric acid (which can lead to gout), and other side effects. People with these conditions as well as peptic ulcers or diabetes should take high doses only with the supervision of a physician. Pregnant women should also avoid high doses.

Types of products: Vitamin B-3 comes in 100 to 1,000 mg potencies, in tablets, capsules, and sublingual forms. Supplement companies also offer flush-free, timed-release, and buffered forms of the nutrient. It may be combined with chromium or other nutrients. Vitamin B-3 is often taken as part of a B-complex supplement or in a multinutrient formula.

References

1. Agte, V.V., et al., "Effect of nicotinic acid on zinc and iron metabolism," Biometals (1997), 10(4):271–76
2. Chojnowska-Jezierska, J., and H. Adamska-Dyniewska, "Efficacy and safety of one-year treatment with slow-release nicotinic acid. Monitoring of drug concentration in serum," Int J Clin Pharmacol Ther (1998), 36(6):326–32

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