niacin

Niacin (Vitamin B3) is a water-soluble B vitamin essential for energy metabolism, DNA repair, and cellular function. It exists in two primary forms:

1. Nicotinic acid – Used for cholesterol management.
2. Nicotinamide (niacinamide) – Common in dietary supplements and skincare products.

Functions of Niacin (Vitamin B3):

• Converts food into energy by aiding in the formation of NAD (nicotinamide adenine dinucleotide) and NADP.
• Supports brain function and nervous system health.
• Helps maintain healthy skin.
• Lowers LDL (“bad”) cholesterol and increases HDL (“good”) cholesterol.
• Aids in DNA synthesis and repair.

Food Sources of Niacin:

• Animal sources: Chicken, turkey, beef, liver, fish (tuna, salmon).
• Plant sources: Peanuts, brown rice, whole grains, mushrooms, avocados.
• Fortified foods: Cereals, bread.
• Synthesized from tryptophan (an amino acid found in protein-rich foods).

Deficiency Symptoms (Pellagra):

Severe niacin deficiency causes pellagra, with the “4 Ds”:

1. Dermatitis – Rough, scaly skin, especially in sun-exposed areas.
2. Diarrhea – Digestive issues, including nausea and vomiting.
3. Dementia – Memory loss, confusion, and depression.
4. Death – If untreated.

Toxicity & Side Effects of High Doses:

• Flushing (redness, warmth, and tingling of the skin).
• Liver damage (at very high doses).
• Gastrointestinal distress (nausea, stomach pain).
• Insulin resistance with prolonged high intake.

Interesting Fact:

Niacin is used as a prescription medication to lower cholesterol and triglycerides, but high doses should only be taken under medical supervision!