Niacin is an important B vitamin that should be included in your daily diet. Learn the health benefits of niacin, foods high in niacin, daily recommended values, and symptoms of niacin deficiency and toxicity.
Niacin
Niacin (vitamin B3) is a water soluble vitamin. It is also an essential vitamin, meaning the body does not produce it. However, tryptophan (an essential amino acid found in almost all foods that contain protein) is converted to niacin in the body.
Foods high in niacin include chicken, tuna, salmon, calf's liver, halibut, turkey, lean beef, peanuts, eggs, and dairy products.
Health Benefits of Niacin
Like other B vitamins, niacin is needed to convert carbohydrates, proteins, and fats into energy.
Niacin is required for the production of DNA in our cells.
Niacin benefits the nervous system and is essential for healthy skin, hair, and nails. It is also involved in the metabolism of insulin, thus helping in the regulation of blood sugar.
Niacin plays a role in manufacturing steroid hormones, producing hydrochloric acid, and forming red blood cells.
Lowering triglycerides and bad cholesterol (LDL) and raising good cholesterol (HDL) are other health benefits of niacin when taken in large doses (usually not exceeding 3 grams a day). It has been used for years as a drug with much success. Although niacin can be purchased without a prescription, you should not take therapeutic doses without close medical supervision.
Niacin Deficiency and Toxicity
Deficiency symptoms include fatigue, weakness, diarrhea, nausea, vomiting, dermatitis, headaches, irritability, and insomnia.
The upper limit (UL) for niacin is 35 mg for men and women who are 19 years old and above. You should not exceed this limit (from supplements or fortified foods) without consulting your health care provider first.
Symptoms of toxicity include gastrointestinal complaints, darkening of the skin, blurred vision, and mild inflammation of the liver. These symptoms are easily reversed once the dosage is lowered.
Niacin Flush
Vessels dilate when a large dose of niacin is taken, causing the skin to become warm, red, and itchy. This is known as a niacin flush. It can be an uncomfortable feeling but it is a harmless condition. If taking niacin in therapeutic doses to benefit your health, it is recommended to start with small doses and gradually increase it (allowing the body to adjust) and to take on a full stomach.
Recommended Daily Allowance (RDA)
According to the Food and Nutrition Board at the Institute of Medicine, the daily intake of dietary niacin is:
- infants (0-6 months) 2 mg
- infants (7-12 months) 4 mg
- children (1-3 years) 6 mg
- children (4-8 years) 8 mg
- children (9-13 years) 12 mg
- females (14+ years) 14 mg
- males (14+ years) 16 mg.
Pregnant women and women who are breastfeeding require higher amounts. To get the best health benefits of niacin for mom and baby, a health care provider will recommend a safe and proper dose.
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