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PROMOTES Energy Carbohydrate Metabolism Increasing the “good” HDL Cholesterol
PROTECTS AGAINST Fatigue Carbohydrates Stored as Fat High Triglycerides High LDL “bad” Cholesterol Blood Vessel Wall Plaques
High dose niacin needs the supervision of a licensed health care provider as it can cause stress to the liver; therefore liver function needs monitoring. At higher doses, niacin can frequently cause a skin flushing and tingling. Taking a baby aspirin shortly before the administration of the niacin dose can reduce this effect.
People with active lives that have frequent increased stress levels should take a daily B complex vitamin with 50 to 100 mg of niacin or it's more tolerable form, niacinamide.
Overview Niacin was discovered in 1937 by an American scientist, Conrad Elvehjem. Tryptophan, an amino acid, is it's precursor. Other B vitamins are needed to convert it to niacin. The calculated amount of niacin in food is the niacin present and the amount of tryptophan.
It is water soluble as are all of the B vitamins and so is not appreciably stored in the body. It is therefore needed in the diet on a daily basis either from food sources and/or in supplement form. To some degree, intestinal bacteria supply a small amount through a biological manufacturing process called synthesis.
It is one of the building blocks of two important co-enzymes in the body: 1. Nicotinamide Adenine Dinucleotide (NAD) 2. Nicotinamide Adenine Dinucleotide Phosphate (NADP)
The usual first sign of deficiency is a darkened, cracking, scaling rash that worsens with sun exposure. If not corrected, inflammation of the mucus membrane linings in the body may occur causing particular digestive abnormalities. It is not uncommon to see a swollen, red tongue. It may progress to affect the vagina and urethra of the urinary tract.
If severe deficiency occurs, a condition known as pellagra develops. Pellegra translates to mean rough skin. It is still seen in areas around the world where nutrition is limited and corn is the main dietary staple. Tryptophan and niacin are poorly absorbed from corn unless the kernels are alkalized before consumed (i.e. drying and milling). In Mexico where corn is soaked in lye baths before use, pellagra is less common.
Many antibiotics deplete niacin. Some TB drugs are culprits.
See DRUG DEPLETION TABLE for specific drug information.
Food Prep To Retain: Boiling can deplete this micronutrient, niacin. It is relatively stable to light and heat.
Best Sources: -Brewers Yeast -Legumes -Organ Meats -Peanuts & peanut butter
Good Sources: -Fish -Lean Meats -Poultry
Grain Products
The niacin containing co-enzymes, NAD & NADP, are part of more than 200 individual chemical reactions that occur during the metabolism of the macronutrients which are carbohydrates, fats and protein. Niacin is particularly important in the oxidation reduction reactions during the production of energy from carbohydrates. NAD & NADP are vital in cell metabolism. They are critical to maintaining the function of every cell in the body.
Niacin reduces LDL cholesterol, the "bad" cholesterol that makes up most of the plaque buildup in the blood vessel walls in occlusive cardiovascular disease. It also reduces triglycerides, another blood fat that if elevated is associated with an increased incidence of heart disease. This vitamin increases HDL cholesterol, the "good" cholesterol that keeps the LDL cholesterol from entering the blood vessel walls.
Niacin has been shown to have an anti-anxiety activity similar to anxiolytic medications such as the benzodiazepines. Italian physicians report using niacin to help addicted people withdraw from benzodiazepines.
Niacin has been identified as a factor in glucose tolerance enhancing an appropriate response to insulin.
Niacin at the 75mg/day range in supplement dosing causes vasodilatation which brings about the red flush with and without the subsequent prickling sensation.
Pellagra may occur from what is called secondary deficiency in that tryptophan and niacin are present in bio available form in the diet but not absorbed or if absorbed not utilized properly. This occurs in alcoholism especially if liver cirrhosis has developed. It will occur in cases of severe diarrhea. It may occur in patients who are treated for prolonged periods of time with isoniozid therapy as the drug competes and usually wins replacing the niacinamide in the enzyme NAD.
Tryptophan is frequently diverted to synthesize 5-hydroxytrytamine in patients with malignant **carcoid** type tumors, and darkened, thickened skin changes will probably herald a B3 deficiency.
Recommended Dietary Allowance: The RDA -recommended dietary allowance- required for sustained health for adult males is 18 mg/day minimum. The minimum for adult females is 13 mg/ day. The scientific literature sites doses for therapeutic intervention ranging from 30mg to 6000mg a day. Dosing greater than 2000mg a day must be administered by a medical professional for monitoring of the liver.
RDA/AI* (Adequate Intake)
AGE (YRS) AMOUNT in milligrams (mg) / day
Infants 0.0-0.5: 2 - 4* 0.5-1.0: 2 - 4*
Children 1-3: 6 - 8 4-8: 6 - 8
Males 9-13: 12 - 16 14-18: 16 19-30: 16 31-50: 16 51-70: 16 71+: 16
Females 9-13: 12 - 16 14-18: 14 19-30: 14 31-50: 14 51-70: 14 71+: 14
Pregnant: 18
Lactating: 17
Niacin has a blood vessel dilating effect at higher doses and may cause tingling, flushing of the skin and head throbbing. These resolve within an hour of ingestion and are considered uncomfortable side effects but not toxic. After a period of time of repeated larger dosing these effects usually subside. Large doses (more than 2 grams) a day may cause liver damage. Liver function blood testing should occur at regular intervals. |