Vitamin B3 (niacin): what it is for, sources and recommended amount

Niacin, also known as vitamin B3, helps regulate energy metabolism because it converts energy from carbohydrates, fats and proteins into energy for cells.

Furthermore, niacin, which is found in the form of nicotinic acid or nicotinamide, also acts as an antioxidant, participates in the production of hormones and in the repair of DNA, which is the structure related to the physical and physiological characteristics of the body.

Niacin can be transformed in the body by ingesting foods that are sources of tryptophan, however, it is mainly obtained through the consumption of foods such as chicken, red meat, fish or avocado, or even in the form of supplements.

What is niacin used for?

Because it has several functions in the body, niacin offers some health benefits, such as:

• Regulates energy metabolism, as it transforms the energy present in carbohydrates, proteins and fats into energy for the body’s cells;
• Maintains cell health, because it regulates processes such as cellular communication, DNA formation and repair;
• Strengthens the immune system, as it acts as an antioxidant, protecting defense cells against damage caused by free radicals;
• Reduces “bad” cholesterol levels and triglycerides in the bloodas it prevents the oxidation of fat cells, reducing the production of triglycerides and the production of fat by the liver;
• Participates in the formation of cholesterol, thus helping in the production of hormones such as adrenaline and noradrenaline.

Furthermore, niacin could also help prevent cancer, because it has antioxidant action that helps fight free radicals, one of those responsible for damage caused to healthy cells. However, more studies are needed to confirm this benefit of niacin.

Foods rich in niacin

Niacin is found in foods of animal origin, such as chicken, beef, eggs and fish, and also in foods of plant origin, such as brown rice, whole wheat flour, nuts, beans, chickpeas, broccoli, avocado and tomato. See a list of foods that are sources of niacin.

Additionally, tryptophan is also another source of niacin, because this amino acid can be converted to nicotinamide in the liver. Some foods rich in tryptophan include eggs, tofu, almonds, bananas and cashews. Discover other foods rich in tryptophan.

Recommended daily amount

The recommended daily amount of niacin varies according to age, sex and stage of life according to the following table:

For pregnant women, the recommendation is 18 mg of niacin per day. Women who are breastfeeding need to consume 17 mg of niacin daily.

Good levels of niacin in the body and how to measure it

Blood niacin levels are not reliable indicators. Therefore, currently, the assessment of vitamin B3 levels in the body is done through a urine test, which analyzes the urinary excretion dosage of N1-methyl-nicotinamide and methyl-pyridone-carboxamide.

Adults with good levels of niacin in the body have excretion rates of more than 17.5 micromol/day of methyl-pyridone-carboxamide and N1-methyl-nicotinamide. While excretion rates between 5.8 and 17.5 micromol/day indicate a low level of niacin. An adult with urinary excretion rates below 5.8 micromoles/day has niacin deficiency.

Excess niacin

Excess niacin only occurs with prolonged use and in high doses of supplements, which can cause red spots, itching, burning and tingling sensations on the face, arms and chest, low blood pressure, nausea, dizziness, headache and stomach pain. .

Furthermore, consumption of more than 1g of niacin per day can also cause glucose intolerance, insulin resistance, hepatitis and liver failure. Therefore, it is recommended to use this supplement only under the guidance of a doctor or nutritionist.

Niacin deficiency

Niacin deficiency can occur mainly in people with a low intake of foods that are sources of niacin and tryptophan, or in people with alcoholism, as alcohol prevents the absorption and increases the elimination of niacin in the urine.

Additionally, people with inflammatory bowel disease, anorexia nervosa, liver cirrhosis, or AIDS may also experience niacin deficiency.

Niacin deficiency can cause pellagra, a serious disease that causes symptoms such as dark spots on the skin, diarrhea, neurological changes such as headache, mood changes and memory loss, for example. Learn more about pellagra.