DR. WALKER

Health Benefits of Niacin

What is niacin?

Niacin, also known as vitamin B3 is a water-soluble nutrient that is known to help regulate triglycerides, high-density lipoprotein (HDL), and low-density lipoprotein (LDL). Triglyceride levels over 150 milligrams per deciliter (mg/dL) have been associated with a higher risk of heart disease. One study shows that niacin can lower triglycerides by 25%. While in the body, niacin is converted into a substance called nicotinamide adenine dinucleotide (NAD). NAD is required to break down fats, alcohol, carbohydrates, and proteins. Specifically, niacin is important in that it helps to convert the food that has been eaten into useful energy. Niacin is also important for proper cell function, helps to stabilize the nervous system and is also important in DNA repair. Because niacin is water, unused portions of the supplement are excreted into the urine.

What are some benefits of taking niacin?

Triglyceride reduction: Several studies have reported that niacin could decrease triglyceride levels as effectively as certain prescribed medications.
Erectile dysfunction: Studies show that men with erectile dysfunction who took niacin consistently, reported a better ability to get and maintain erections. B3 is thought to help because it improves cholesterol profile, which is associated with atherosclerosis. Finally, niacin increases production of nitric oxide which relaxes blood vessels.
oint health: Vitamin B3 is thought to repair articular cartilage damage. The supplement is thought to reduce overall inflammation, and increase joint flexibility. This appears to be true for both osteoarthritis and rheumatoid arthritis.
Brain function: B3 is thought to increase focus, mental clarity, and alertness. It is a known antioxidant and free radicals scavenger. Know that niacin is the precursor to NAD and that low levels of NAD are associated with brain fog and cognitive decline.

What are some signs of niacin/B3 deficiency?

Although true niacin deficiency is not common in the United States, when encountered and if severe could lead to pellagra. Pellagra is a condition characterized by skin disorders, memory loss, and gastrointestinal disorders. Pellagra is more common in places where corn and rice are the main sources of nutrition; corn and rice are very low in B vitamins. Other signs of niacin deficiency include bright red tongue, fatigue, depression, and chronic headache.

How much niacin is suggested?

The major complication from too much niacin results in flushing. This is most commonly due to supplements and much less likely from food. Flushing may present with intestinal cramps, nausea, diarrhea, and itching. Doses of 1000 to 2000 mg have been beneficial in reducing triglyceride levels. Doses above 3 g can result in liver toxicity.

Other ways to lower triglyceride levels?

High triglyceride levels may be reversed with a low carbohydrate diet while simultaneously minimizing sugars and refined carbohydrates. Additionally, a healthy weight and alcohol reduction are also important. High-intensity exercise, when done safely, can also show moderate reduction in triglyceride levels.

Food sources of vitamin B3 include:

Vegetables: Green leafy vegetables, mushroom, onions, and broccoli.
Fish: Salmon, sardines, and tuna.
Fruits: Avocados.
Other supplements. Berberine, fish oil, and curcumin.