Introduction

Vitamin B3, commonly known as niacin, is a water-soluble B vitamin essential for converting food into energy. It supports heart health, brain function, skin integrity, and normal digestion. Niacin is also involved in DNA repair and cellular signaling.

What Is Vitamin B3 (Niacin)?

Vitamin B3 is a B-complex vitamin that exists in several forms and is required for hundreds of enzymatic reactions in the body.

• Scientific name: Niacin
• Type: Water-soluble vitamin
• Main role: Energy metabolism and cellular repair

How Vitamin B3 Works in the Body

Niacin is a precursor to the coenzymes NAD and NADP, which are essential for cellular energy production and metabolic reactions.

• Supports conversion of carbohydrates, fats, and proteins into energy
• Plays a role in DNA repair and cell signaling
• Supports nervous system and brain function
• Helps maintain healthy skin and digestion

Sources of Vitamin B3

• Meat and poultry
• Fish (tuna, salmon)
• Whole grains and fortified cereals
• Legumes and peanuts
• Mushrooms
• Seeds and nuts

Vitamin B3 Deficiency

Vitamin B3 deficiency is uncommon but can occur with poor diet, alcoholism, or malabsorption.

Severe deficiency leads to pellagra, characterized by:

• Dermatitis (skin rashes)
• Diarrhea
• Dementia

Early symptoms may include fatigue, irritability, poor concentration, and digestive discomfort.

Dosage & How to Take Vitamin B3

• Adult men: 16 mg/day
• Adult women: 14 mg/day
• Pregnancy: 18 mg/day
• Upper limit (supplements): 35 mg/day (non-therapeutic)

Therapeutic doses used for cholesterol management should only be taken under medical supervision.

Forms of Vitamin B3

• Niacin (nicotinic acid)
• Niacinamide (nicotinamide)
• Inositol hexanicotinate (flush-free form)

Benefits & Uses

• Supports energy metabolism
• Maintains healthy skin and nervous system
• Supports brain function and cognition
• Helps maintain normal cholesterol levels (therapeutic use)
• Supports digestive health

Safety, Side Effects & Precautions

• Generally safe at dietary levels
• High-dose niacin may cause flushing and warmth
• Excessive doses can affect liver function
• Avoid self-medicating with high-dose niacin

Special Populations

• Alcohol users: Higher risk of deficiency
• Elderly: Supports cognitive and skin health
• People with high cholesterol: Therapeutic doses require supervision
• Pregnancy: Important for fetal development

Frequently Asked Questions

What does Vitamin B3 do in the body?

Vitamin B3 helps convert food into energy and supports skin, brain, and digestive health.

Can Vitamin B3 help cholesterol?

At therapeutic doses, niacin can help manage cholesterol but should only be used under medical guidance.

What is niacin flush?

Niacin flush is a harmless warmth or redness of the skin caused by high doses of nicotinic acid.

Can Vitamin B3 be taken daily?

Yes. Daily intake within recommended limits is safe.

Best time to take Vitamin B3?

Vitamin B3 is best taken with food to reduce stomach discomfort.