Benefits of Vitamin B3 Niacin

Niacin, or Vitamin B3, is a member of the B complex group. The body is not able to manufacture Niacin in sufficient quantity, so it is an essential nutrient that must be provided mainly by diet. B3 plays a vital role in the generation of energy from foods; like vitamin B1 and vitamin B2 it is a coenzyme, involved in the metabolism of carbohydrates, protein and fat and acts to catalyze the oxidation of sugar. B3 is required for the proper function of more than 50 enzymes.

Studies have suggested that B3 is extremely effective at lowering “bad” cholesterol and triglyceride levels, while raising “good” HDL cholesterol levels. One study from the Atherosclerosis Research Centre, Department of Veterans Affairs Healthcare System, Division of Cardiology, University of California at Irvine states “Niacin is the most effective medication in current clinical use for increasing high-density lipoprotein (HDL) cholesterol.”

B3 boasts a host of other benefits; B3 has been shown to manufacture adrenal hormones and support and maintain the central nervous system function. Additionally it has been shown to improve circulation, maintain normal blood pressure, and improve brain function and normal digestive tract function. B3 aids the repair of DNA – and has been attributed with anti-aging properties, as well as a secret weapon for keeping great skin and healthy hair.

The recommended daily allowance of niacin is 2 -12 mg/day for children, 14 mg/day for women and 16 mg/day for men. Alcohol reduces the bodys ability to absorb niacin, so keep an eye on your alcohol intake. A lack of protein in a vegetarian diet may also decrease the bodies ability to absorb niacin – so vegetarians may want to consider B3 supplements. Aside from supplements sources of niacin include lean meats – especially beef, milk, eggs, cheese, whole grains, nuts, brewers yeast and soybeans. Women who are pregnant and nursing, those people with a known medical condition, and those individuals with liver disease such as hepatitis C or cirrhosis should consult a Doctor before taking any B3 supplements.