All you need to know about niacin: functions, sources and effects of the vitamin
As an essential vitamin, niacin plays an important role in the human organism. But what exactly is behind the nutrient and how can it promote our health? In this article, you can find out more about the functions, sources and effects of this valuable vitamin.
What kind of vitamin is niacin?
It is one of the B vitamins and is therefore also known as vitamin B3. It is a water-soluble vitamin that is important for various functions in the body, including energy production, supporting a healthy nervous and digestive system and maintaining healthy skin. Like other B vitamins, it is also absorbed from foods such as meat, fish, poultry, nuts and wholemeal products.
In addition, the body can also synthesise B3 in the liver from the essential amino acid tryptophan. Tryptophan is one of the nine essential amino acids that the body cannot produce itself and must therefore be obtained from food. The amino acid tryptophan is abundant in protein-rich animal foods such as meat, fish, poultry, dairy products and eggs - but tryptophan is also found in some plant foods such as nuts and seeds.
What is niacin good for?
Vitamin B3 has a variety of functions in the body and is important for health in several ways:
Energy production: It plays a key role in the conversion of food into energy by participating in metabolic reactions that enable the release of energy from carbohydrates, fats and proteins [1].
Healthy nervous system: It is important for the function of the nervous system and can help maintain the health of nerve cells. Adequate levels of niacin support normal brain function and can help maintain a healthy mental mood [1].
Healthy skin: It plays a role in maintaining healthy skin by supporting the formation of skin cells and strengthening the skin barrier. It can also help treat skin conditions such as acne and rosacea. [2]
Cardiovascular health: It can help regulate cholesterol levels, specifically lowering 'bad' LDL cholesterol and increasing 'good' HDL cholesterol. This can reduce the risk of heart disease and stroke. [3]
Anti-inflammatory properties: It can have anti-inflammatory effects and help fight inflammation in the body, which is associated with various diseases. [4]
Blood sugar levels: There is evidence that the vitamin may help stabilise blood sugar levels and improve insulin sensitivity, which may be beneficial for people with diabetes. [5]
Vitamin B3 is an essential vitamin, which means that the body cannot produce it itself and it must therefore be obtained from the diet. A healthy diet rich in niacin-rich foods usually helps to maintain adequate levels of vitamin B3 in the body.
What types of vitamin B3 are there?
Vitamin B3, also known as nicotinic acid, consists of several forms, the three most important of which are:
Nicotinic acid: This is the most commonly used form of vitamin B3. Nicotinic acid plays an important role in energy metabolism and is involved in the conversion of food into energy. It is also known for its ability to lower cholesterol levels and support heart health. Nicotinic acid can also cause the infamous "niacin flush", a temporary redness and warm sensation in the skin, especially at higher doses.
Niacinamide: Niacinamide - also known as nicotinamide - is another form of vitamin B3. Compared to nicotinic acid, nicotinamide does not usually cause skin redness or the "flush" and therefore has fewer side effects. It is often used in skincare products as it can help treat skin problems such as acne, rosacea and hyperpigmentation [2]. Nicotinamide also plays a role in energy metabolism and is involved in various metabolic processes in the body.Inositol hexanicotinate: This form of vitamin B3 is a compound of inositol and nicotinic acid. It is often referred to as 'non-flushing niacin' as it is generally less likely to cause the 'flush' than nicotinic acid. It is often used in dietary supplements.
Which foods contain the most niacin?
Many foods contain vitamin B3, but especially protein-rich foods and wholemeal products:
Meat: Beef, chicken, turkey and pork are good sources. Liver in particular contains very high amounts.
Fish: Tuna, salmon, mackerel and sardines are rich in basically all B vitamins.
Eggs: Eggs contain the vitamin, with the egg yolk containing more of it than the egg white.
Pulses: Lentils, chickpeas, beans and peas are good plant-based sources.
Nuts and seeds: Peanuts, sunflower seeds, almonds and linseed also contain vitamin B3.
Wholemeal products: Wholemeal cereals such as oats, wheat, barley and millet are rich in the vitamin. Bread, muesli and wholemeal pasta can also be good sources, especially if they are made from wholemeal flour.
Vegetables: Vegetables such as asparagus, mushrooms, avocado, potatoes and green leafy vegetables also contain niacinamide, albeit in smaller amounts compared to other foods.A balanced diet that includes a variety of these foods can help meet the body's niacin needs.
Please note that the amount of niacin in foods can vary, depending on factors such as growing and preparation methods. It is also important to remember that dietary supplements can be another source of nicotinamide, but they should only be taken after consulting a doctor or nutritionist, as excessive niacin consumption can have unwanted side effects.
What is the daily requirement for niacin?
The daily requirement varies depending on age, gender and other individual factors. The recommended daily intakes are expressed in milligrams of niacin equivalent (NE). Here are the recommended daily doses by age group according to the recommendations of the German Nutrition Society (DGE) for the D-A-CH region (Germany, Austria, Switzerland) [6]:
- Infants (0-4 months): 2 milligrams NE
- Infants (4-12 months): 5 milligrams of NE
- Children (1-4 years): 8 milligrams of NE
- Children (4-7 years): 9 milligrams of NE
- Girls (7-10 years): 10 milligrams of NE
- Boys (7-10 years): 11 milligrams of NE
- Boys (10-13 years): 13 milligrams of NE
- Girls (10-13 years): 11 milligrams of NE
- Boys (13-15 years): 15 milligrams of NE
- Girls (13-15 years): 13 milligrams of NE
- Boys (15-19 years): 17 milligrams of NE
- Girls (15-19 years): 13 milligrams of NE
- Men (19-25 years): 16 milligrams of NE
- Women (19-25 years): 13 milligrams of NE
- Men (25-51 years): 15 milligrams of NE
- Women (25-51 years): 12 milligrams of NE
- Men (51-65 years): 15 milligrams of NE
- Women (51-65 years): 11 milligrams of NE
- Men (aged 65 and over): 14 milligrams of NE
- Women (aged 65 and over): 11 milligrams of NE
- Pregnant women: 14-16 milligrams of NE
- Breastfeeding women: 16 milligrams of NE
It is important to note that these recommendations are general guidelines and individual needs may vary depending on factors such as health status, pregnancy, breastfeeding and other personal circumstances.
Who has an increased need for niacin
An increased need for niacin can occur in certain groups that have a higher requirement due to various factors. These include:
Pregnant women: During pregnancy, the need for nicotinic acid increases to support both the mother's increased metabolism and the growth of the foetus [7].
Breastfeeding women: Women who are breastfeeding also require more nicotinic acid to maintain the production of breast milk and meet the needs of the breastfed baby [8].
People with certain diseases: Some diseases such as malabsorption diseases, kidney diseases or certain metabolic disorders may lead to an increased need for niacin, as the organism may not be able to absorb or utilise niacinamide effectively.
People with high energy requirements: People who regularly engage in intense physical activities or sports may have an increased need for niacin, as it is involved in energy production.
People with high stress levels: Stress can increase niacin consumption, as the body needs extra energy during stressful times to cope with the strain.
It is important that people in these groups consider their niacin requirements and possibly adjust their diet or take supplements to ensure they are adequately supplied with this important vitamin. However, it is recommended to consult a doctor before taking supplements.
What happens with vitamin B3 deficiency?
A deficiency can lead to a condition called pellagra. It can lead to a variety of symptoms and health problems, including [9]:
Dermatitis: This is one of the most common signs of pellagra disease. It manifests as a skin rash that can be aggravated by sun exposure. The skin may turn reddish in colour and become rough and scaly.
Diarrhoea: Pellagra can cause diarrhoea, which can be severe and lead to dehydration and electrolyte imbalances.
Dementia: Advanced cases can lead to neurological symptoms, including confusion, memory loss, hallucinations and psychosis.
Swallowing difficulties: It can lead to inflammation of the mucous membranes, which can make swallowing and digesting food difficult.
Exhaustion and weakness:Vitamin B3 deficiency can lead to general weakness, tiredness and a feeling of exhaustion.
Loss of appetite and weight loss:People with pellagra may have a reduced appetite, which can lead to weight loss.
The disease is rare in most countries today. However, the disease can still occur in developing countries due to malnutrition or chronic diseases that affect niacin absorption.
Niacin deficiency can be severe and requires appropriate medical treatment, including taking supplements or adjusting your diet to correct the deficiency. It is important to see a doctor if signs of niacin deficiency occur in order to receive proper diagnosis and treatment.
When should you take food supplements with niacin?
As a rule, supplements should only be taken if a deficiency has been diagnosed or if a person has an increased need for vitamin B3 due to certain circumstances and cannot meet this need through diet alone. Here are some situations in which taking supplements containing niacin could be considered:
Diagnosed niacin deficiency:If a doctor determines that a person has a niacin deficiency, taking supplements may be necessary as part of a treatment to correct the deficiency.
Risk factors for niacin deficiency:People who have certain risk factors for niacin deficiency, such as an inadequate diet, alcoholism, gastrointestinal disease or chronic illness, may benefit from niacin-containing supplements to ensure they are adequately supplied with this vitamin.
Increased requirements: People with increased requirements due to pregnancy, breastfeeding [7,8], intense physical activity or certain diseases may benefit from such supplements to meet their needs.
It is important to note that taking supplements can cause side effects, especially at higher doses. Possible adverse effects include skin irritation and redness, gastrointestinal illness, liver damage and an increase in blood sugar levels. It is therefore important to discuss the use of supplements with a doctor and only take them under medical supervision, especially at higher doses, to ensure they work properly.
A balanced diet rich in niacin-rich foods is often the best way to meet the body's niacin requirements.
What happens if you take too much vitamin B3
If too much is taken, especially in the form of supplements, it can lead to various undesirable side effects. Here are some possible effects of an overdose:
Reddening of the skin:One of the most common side effects is the "niacin flush". This manifests itself as sudden reddening of the skin, especially on the face, neck and chest, accompanied by a feeling of heat, itching or tingling. The flush usually occurs shortly after taking high doses of the vitamin and can be an unpleasant side effect, but is usually harmless [10].
Gastrointestinal complaints: Excessive amounts of the vitamin can cause gastrointestinal discomfort, including nausea, vomiting, diarrhoea or stomach pain [11].
Liver damage: Excessive niacin consumption can lead to liver damage in some cases. This can manifest as elevated liver enzyme levels in the blood or liver inflammation. [<11]
Elevated blood sugar levels: High doses of niacin have been found to increase blood sugar levels, which can be problematic in people with diabetes. [9]
Danger to cardiovascular health:Although moderate doses of niacin can help improve cardiovascular health, studies have shown that very large amounts can increase the risk of cardiovascular events, especially when taken in combination with other medications [12].
It is important to take supplements only under medical supervision and not to exceed the recommended dosage to avoid the risk of adverse effects. People taking supplements should monitor possible side effects and consult a doctor if they occur. It is recommended to talk to a doctor before taking supplements, especially if you are already taking other medications or have a history of health problems, to prevent overdose.
What is the best way to take food supplements containing niacin?
The best way to take supplements containing this vitamin depends on several factors, including the reason for taking it (for example, to treat a nicotinic acid deficiency or to promote heart health) and the individual's health status. Here are some general guidelines for intake:
When to take:Supplements can be taken with meals to reduce potential gastrointestinal discomfort. Some people also find it helpful to take them before bedtime, as the active ingredient can improve sleep. [<13]
Formulation: There are different formulations of vitamin B3 supplements, including immediate-release, sustained-release and "non-flushing" vitamin B3 (inositol hexanicotinate). The choice of formulation may depend on individual needs.
Before taking it, it is advisable to talk to a doctor to determine the correct dosage and formulation for individual needs and to consider potential interactions with other medications.
Sources
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6412771/
[2] https://pubmed.ncbi.nlm.nih.gov/17147561/
[3] https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/niacin/art-20046208
[4] https://www.mountsinai.org/health-library/supplement/vitamin-b3-niacin
[5] https://pubmed.ncbi.nlm.nih.gov/11862304/
[6] https://www.dge.de/wissenschaft/referenzwerte/niacin/
[7] https://pubmed.ncbi.nlm.nih.gov/34748060/
[8] https://academic.oup.com/book/29596/chapter-abstract/249342124?redirectedFrom=fulltext
[9] https://medlineplus.gov/ency/article/000342.htm
[10] https://www.medicalnewstoday.com/articles/niacin-flush
[11] https://www.apotheken.de/krankheiten/hintergrundwissen/11545-niacin
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