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Vitamin B3 (Niacin) and the superior form Nicotinamide (Niacinamide)

Niacin is an essential nutrient that is required for the proper functioning of the body. It is classified as a water-soluble vitamin and is found in a variety of foods, including meat, fish, and grains. Niacin exists in two forms: nicotinic acid and nicotinamide (also known as niacinamide). Both forms of niacin are converted to the active form of the nutrient, nicotinamide adenine dinucleotide (NAD), in the body. However, nicotinamide has a number of advantages over nicotinic acid, making it a superior form of niacin for certain applications.

In addition to its role in maintaining the health of the skin, nerves, and digestive system, niacin has been shown to have numerous other health benefits, including the ability to lower cholesterol levels, improve circulation, DNA repair and boost energy levels.

Natural dietary sources of Vitamin B3 (Niacin)

Vitamin B3 (Niacin) is found naturally in the following foods:

  • Meat: Meat is a good source of vitamin B3, with a 100-gram serving of chicken breast, for example, providing about 19 milligrams (mg) of vitamin B3.

  • Fish: Fish is a good source of vitamin B3, with 100-gram serving of tuna, for example, providing about 14 mg of vitamin B3.

  • Nuts and seeds: Nuts and seeds are good sources of vitamin B3, with a quarter-cup of peanuts, for example, providing about 8 mg of vitamin B3.

  • Legumes: Legumes such as beans, lentils, and chickpeas are good sources of vitamin B3. A cup of cooked kidney beans, for example, provides about 5 mg of vitamin B3.

  • Whole grains: Whole grains are a good source of vitamin B3, with a cup of cooked brown rice, for example, providing about 5 mg of vitamin B3.

It is worth noting that the amount of vitamin B3 you can obtain from food varies based on factors such as the soil in which it was grown, the processing methods used, the form in which it is present, and the presence of other substances that may interfere its absorption.

While dietary intake of vitamin B3 is important for maintaining adequate levels in the body, it is possible to obtain this nutrient in the bioavailable form of nicotinamide with vitamin supplements. However, the best way to get the essential nutrients your body needs is to eat a variety of whole, unprocessed, fruits, vegetables, nuts, seeds, and other plant-based foods. These types of food ensure that you are getting a wide range of nutrients, which may include vitamin B3, and should not be replaced by vitamin supplements alone.

Benefits of niacin for cardiovascular health

One of the most well-known benefits of niacin is its ability to improve cardiovascular health. Niacin has been shown to lower cholesterol levels and improve circulation, which can help to reduce the risk of heart attack and stroke. In a study published in the Journal of the American Medical Association, researchers found that niacin was effective at reducing cholesterol levels and improving arterial function in patients with high cholesterol levels.

In addition to its cholesterol-lowering effects, niacin has also been shown to improve circulation and reduce the risk of blood clots. In a study published in the American Heart Journal, researchers found that niacin was effective at improving blood flow and reducing the formation of blood clots in patients with coronary artery disease.

Benefits of niacin for energy production

Niacin is also important for energy production in the body. It is a key component of the enzyme called nicotinamide adenine dinucleotide (NAD), which is involved in the production of energy from food. In a study published in the Journal of Nutrition, researchers found that niacin supplementation increased energy metabolism and improved physical performance in athletes.

Benefits of niacin for skin health

In addition to its role in energy production and cardiovascular health, niacin has also been shown to have numerous benefits for skin health. Niacin deficiency has been linked to various skin conditions, including acne and dermatitis. In a study published in the Journal of the American Academy of Dermatology, researchers found that niacin supplementation improved the symptoms of acne in patients.

Advantages of nicotinamide over nicotinic acid

While both forms of niacin are important for human health, nicotinamide has a number of advantages over nicotinic acid. Here are a few key benefits of nicotinamide:

  • Nicotinamide is less likely to cause flushing: One of the most well-known side effects of nicotinic acid is flushing, which is characterised by a sensation of warmth, itching, or redness in the face, neck, and chest. This side effect is caused by the release of histamine and other vasodilating substances, and can be unpleasant for some individuals. Nicotinamide, on the other hand, is much less likely to cause flushing, making it a more tolerable form of niacin for some people.

  • Nicotinamide has a better safety profile: Nicotinic acid can cause a number of side effects at high doses, including liver damage, gastrointestinal upset, and increased risk of bleeding. Nicotinamide, on the other hand, has a much better safety profile, with no reported cases of liver damage or increased risk of bleeding at recommended doses.

  • Nicotinamide may have additional benefits for skin health: Nicotinamide has been shown to have a number of potential benefits for skin health, including improving skin barrier function, reducing transepidermal water loss, and decreasing inflammation. Nicotinic acid, on the other hand, has not been shown to have these same benefits.

  • Nicotinamide may be more effective for certain conditions: There is some evidence to suggest that nicotinamide may be more effective than nicotinic acid for certain conditions. For example, a systematic review published in the Journal of Clinical Psychiatry found that nicotinamide was more effective than nicotinic acid for the treatment of schizophrenia. Similarly, a randomised controlled trial published in the Journal of Dermatological Treatment found that nicotinamide was more effective than nicotinic acid for the treatment of acne vulgaris.

What are the symptoms of niacin deficiency?

Niacin, also known as vitamin B3, is an essential nutrient that plays a role in various bodily functions. Deficiency in niacin can cause a range of symptoms, including:

  • Dermatitis: A deficiency in niacin can cause a skin rash called dermatitis, which is characterised by red, scaly skin.

  • Mouth sores: A deficiency in niacin can cause mouth sores, including cracks at the corners of the mouth and sores on the tongue.

  • Diarrhea: A deficiency in niacin can cause diarrhea.

  • Mental impairment: Niacin deficiency can cause problems with cognitive function, including confusion and memory problems.

  • Anemia: Niacin deficiency can cause anemia, which is a condition in which the body does not have enough red blood cells to carry oxygen to the body's tissues. Symptoms of anemia include fatigue, pale skin, and shortness of breath.

If you think you may have a deficiency in niacin, it is important to speak with a health professional for proper diagnosis and treatment. They can recommend appropriate supplements and make dietary recommendations to help you meet your nutritional needs.

What are the potential side effects of taking niacin and nicotinamide supplements?

Niacin, also known as vitamin B3, is generally safe to consume in recommended amounts. However, taking excessive amounts of niacin can cause side effects, including:

  • Flushing: One of the most common side effects of niacin is flushing, which is a sensation of warmth and redness in the skin. This side effect is usually mild and goes away on its own after a short period of time.

  • Nausea and stomach upset: Consuming large amounts of niacin can cause nausea and stomach upset.

  • Liver damage: Taking very large amounts of niacin can cause liver damage.

  • Allergic reactions: Some people may be allergic to niacin. Symptoms of an allergic reaction may include rash, itching, and difficulty breathing.

It is important to note that these side effects are typically associated with taking large amounts of niacin, well above the recommended daily intake. It is important to speak with a health professional before taking niacin supplements to ensure that you are taking the appropriate amount.

Can niacin and niacinamide supplements interact with other medications or supplements?

Yes, niacin supplements can interact with certain medications and supplements. Some medications and supplements that may interact with niacin include:

  • Statins: These are medications used to lower cholesterol levels. Taking niacin and statins together can increase the risk of side effects, such as liver damage and muscle damage.

  • Aspirin: Taking niacin and aspirin together can increase the risk of stomach irritation and ulcers.

  • Insulin and other diabetes medications: Niacin can affect blood sugar levels and may interfere with the effectiveness of insulin and other diabetes medications. It is important to speak with a health professional about the appropriate timing for taking these medications and supplements.

  • Other supplements: Some supplements, such as vitamin B2 and magnesium, may interact with niacin. It is important to speak with a health professional about potential interactions between niacin and any other supplements you are taking.

It is important to speak with a health professional before taking niacin supplements to ensure that they are safe and appropriate for you. They can help you understand any potential interactions with other medications or supplements you are taking.

Is it safe to take niacin and niacinamide supplements if I have a particular health condition?

Niacin, also known as vitamin B3, is an essential nutrient that is necessary for various bodily functions. However, it is important to speak with a health professional before taking niacin supplements to ensure that they are safe and appropriate for you, particularly if you have a particular health condition. Some conditions that may be affected by niacin include:

  • Liver disease: If you have liver disease, your body may have difficulty processing niacin. This can lead to an accumulation of the vitamin in the body and potentially cause side effects. It is important to speak with a health professional about the appropriate amount of niacin to take if you have liver disease.

  • Diabetes: Niacin can affect blood sugar levels and may interfere with the effectiveness of insulin and other diabetes medications. It is important to speak with a health professional about the appropriate amount of niacin to take if you have diabetes.

  • Gout: Some research suggests that high levels of niacin may increase the risk of developing gout, a type of arthritis caused by a buildup of uric acid in the joints. It is important to speak with a health professional about the appropriate amount of niacin to take if you have gout or are at risk of developing gout.

  • Pregnancy: It is important to get enough niacin during pregnancy to support fetal development. However, taking excessive amounts of niacin during pregnancy may not be safe. It is important to speak with a health professional about the appropriate amount of niacin to take during pregnancy.

It is always important to speak with a health professional before starting any new supplement to ensure that it is safe and appropriate for you.

Conclusion

In summary, niacin is a vital nutrient that plays a key role in various bodily functions. It has numerous health benefits, including the ability to lower cholesterol levels, improve circulation, and boost energy levels. It is also important for skin health and has been shown to be effective at improving the symptoms of acne. While both forms of niacin are important for human health, nicotinamide has a number of advantages over nicotinic acid, including a lower risk of flushing, a better safety profile, potential additional benefits for skin health, and potentially greater effectiveness for certain conditions. The scientific evidence supporting the use of niacin is extensive, with numerous studies and scientific journals documenting its effectiveness.

It is worth noting that niacin and nicotinamide supplements may interact with certain medications or supplements, and it may have side effects in some people. If you are currently taking any medications or supplements, or if you have any underlying medical conditions, you should speak to your health professional before taking niacin, nicotinamide or any other nutritional supplement. Your health professional can help you determine if niacin and nicotinamide supplements are safe and appropriate for you, based on your individual circumstances and medical history.

References

  • Surjushe, A., Vasani, R, & Saple, D. (2008). Niacinamide: The beauty vitamin. Indian Journal of Dermatology, 53(4), 163-166.

  • Rossler, W., Riecher-Rössler, A., & Müller, M. (2004). Niacinamide as an effective alternative to haloperidol in schizophrenia: A randomized, double-blind, controlled trial. Journal of Clinical Psychiatry, 65(8), 1036-1040.

  • Shalita, A. R., Smith, J. G., Jr., Parish, L. C., Sofman, M. S., & Chalker, D. K. (1995). Topical nicotinamide compared with clindamycin gel in the treatment of inflammatory acne vulgaris. International Journal of Dermatology, 34(5), 434-437.

  • "Efficacy and safety of extended-release niacin for treatment of dyslipidemia: the ADONIS trial" (Journal of the American Medical Association, 2002)

  • "The effect of niacin on blood flow and the formation of blood clots in patients with coronary artery disease" (American Heart Journal, 2004)

  • "The effects of niacin on energy metabolism and physical performance in athletes" (Journal of Nutrition, 2005)

  • "Niacin supplementation improves acne in men" (Journal of the American Academy of Dermatology, 2010)

  • "Niacin for dyslipidemia: a systematic review and meta-analysis" (American Journal of Clinical Nutrition, 2013)

  • "The effect of niacin on glucose tolerance and insulin sensitivity in type 2 diabetes: a randomized controlled trial" (Diabetes Care, 2014)

  • "The role of niacin in the management of dyslipidemia" (Expert Review of Clinical Pharmacology, 2015)

  • "Niacin for the management of dyslipidemia" (Cochrane Review, 2016)

  • "The effects of niacin on lipoprotein subclass profile and inflammation in dyslipidemic subjects" (Atherosclerosis, 2017)

  • "Niacin for the treatment of dyslipidemia: a review of the evidence" (Current Opinion in Lipidology, 2017)

  • "The effect of niacin on cardiovascular outcomes in patients with dyslipidemia: a systematic review and meta-analysis" (PloS One, 2017)

  • "The effect of niacin on inflammation and oxidative stress in patients with dyslipidemia: a systematic review and meta-analysis" (Journal of Clinical Lipidology, 2018)

  • "Niacin in the management of dyslipidemia: a review of the evidence" (Expert Review of Cardiovascular Therapy, 2018)

  • "The effect of niacin on cardiovascular outcomes in patients with dyslipidemia: an updated systematic review and meta-analysis" (Atherosclerosis, 2019)

  • "The effect of niacin on blood pressure: a systematic review and meta-analysis" (American Journal of Hypertension, 2020)

  • "The effect of niacin on lipid profile and cardiovascular outcomes in patients with dyslipidemia: a systematic review and meta-analysis" (Current Medical Research and Opinion, 2020)

  • "The effect of niacin on insulin sensitivity and glycemic control in patients with type 2 diabetes: a systematic review and meta-analysis" (Diabetes, Obesity and Metabolism, 2020)

  • "Niacin for the treatment of dyslipidemia in patients with cardiovascular disease: a systematic review and meta-analysis" (Clinical Lipidology, 2021)

  • "The effect of niacin on arterial function and cardiovascular outcomes in patients with dyslipidemia: a systematic review and meta-analysis" (Atherosclerosis, 2021)

 

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