The Role of Vitamin B3-Niacin in Human Health and Wellness

“Niacin fuels energy, cellular metabolism, and fights off diseases, potentially preventing migraines and cardiovascular risks”

 

Introduction	Science	Benefits	Sources
Dosage	Recommendations

 

Introduction

Among essential nutrients, Vitamin B3 is an indispensable nutrient for our health and well-being^[1,2,3]. Also known as niacin, this water-soluble vitamin plays important roles in metabolism including energy synthesis (ATP), DNA repair, proper functioning of nervous system and skin health^[3,4,5,6]. Beyond physiological functions, niacin has several potential therapeutic benefits in managing various health conditions^[7,8,9]. In this research blog we will explore the different aspects of Niacin to understand its science, the biological roles its plays in humans, and the dietary sources and recommended dosage.

Science of Vitamin B3

The discovery of Niacin is related with the development of Pellagra, a life threating disease linked to its deficiency and characterized by three main "3 Ds" – dermatitis, diarrhea, and dementia – along with other symptoms^[1,10,11].

Vitamin B3 or niacin include nicotinic acid, nicotinamide and all the derivatives that exhibit the biological activity of nicotinamide^[2,3,12,13].

In organisms, including humans, biologically and metabolically active forms of niacin are coenzyme NAD (nicotinamide adenine dinucleotide) and NADP (nicotinamide adenine dinucleotide phosphate)^[1,7,14]. Both NAD and NADP are critical for hundreds of biochemical reactions in our body that are involved in both the breakdown (catabolic reaction) and the synthesis (anabolic reactions) of molecules^[15].

After ingestion in diet, absorption of niacin primarily occurs through the lining of the small intestine. A small and less efficient absorption takes place through the stomach as well^[1,16]. Once absorbed, further processing and storage of the niacin takes place in liver^[17,18]. Being a water-soluble vitamin, it has a very small half-life, and it is not stored in the body for a long time^[19]. Excess amount of niacin exit the body through urine^[1].

Role of Vitamin B3 in Humans

Vitamin B3 is involved is a great number of biochemical reactions in human metabolism^[7]. For this, it is an indispensable vitamin for overall well-being and optimum functioning of metabolism in humans. Some of the most important health benefits accruing from vitamin B3 are following,

Energy Metabolism

Niacin (both nicotinic acid and niacinamide) is vital for energy metabolism and synthesis of ATP- a usable form of energy required to do work in humans. Niacin helps in the synthesis of coenzymes NAD and NADP which ultimately are involved in converting carbohydrates, fats, and proteins into energy molecule ATP in cellular respiration process^{[1, 20, 21]}.

Lipid Metabolism and Cardiovascular Health

Niacin is known for its ability to regulate blood cholesterol levels^{[22, 23]}. Nicotinic acid can help reduce low density (LDL) cholesterol and increase  high density (HDL) cholesterol levels^{[24, 25]}. This way it may help in lowering the risk of cardiovascular and related diseases^{[26, 27, 28]}. Niacin was also  found to be beneficial in lowering the plasma concentrations of free fatty acids and triglycerides^{[29, 30]}.

Recent studies have shown potential beneficial effect of niacin as an antioxidant and anti-inflammatory agent^[31,32]. Although the mechanism is still under study, research suggests that niacin inhibits vascular inflammation^[30,33].

Skin Health

Proper and regular intake of niacin through dietary intake is critical for skin health. Deficiency of niacin leads to a severe inflammation of skin especially body parts exposed to sunlight; a disease commonly known as Pellagra^[1,34]. In severe deficiency, hyperkeratinization occurs leading to skin thickening, scaling and flaking^[10].

Niacin has been found effective in reducing skin inflammation, and alleviating conditions such as acne, skin hyperpigmentation, and signs of aging/ photodamaged skin leading to smooth surface structure of the skin^[35,36]. A number of studies have suggested a beneficial effect of niacinamide in inducing an improvement in wound healing^[34,35].

Few other studies have presented evidence of a potential beneficial role of niacin intake, both dietary and supplementation, in relation to few forms of skin cancer^[22,37,38]. However, the research is not yet conclusive.

Brain Function

Niacin deficiency has been linked to cognitive impairments and neurological disorders dementia and depression^[1,10]. Adequate levels of niacin are essential for maintaining optimal cognitive function of the central nervous system^[6,39,40].

Recent research with niacin supplementation provided its potential positive effect on cognitive function in elderly humans and in neurodegenerative disorders^{[6, 9, 41]}.

DNA Repair and Cell Growth

Niacin is involved in DNA repair mechanisms and cell growth processes, ensuring the integrity of genetic material and promoting healthy cell proliferation and tissue regeneration^{[42, 43]}.

Sources of Vitamin B3

Niacin can be synthesized in the human body through amino acid tryptophan^{[1, 6, 44]}. However, the efficiency of this conversion is limited, and the amount of niacin synthesized from tryptophan is not sufficient to meet the body's requirements^[45]. In addition to this, niacin is water soluble, and its storage is in the body limited. Therefore, dietary intake of niacin-rich foods is essential for maintaining optimal levels of niacin in the body^{[2, 7]}.  

Both plant and animal foods serve as potent sources for replenishing niacin levels in our bodies^[45]. The FoodData Central of The U.S. Department of Agriculture’s (USDA’s) provides a comprehensive list of foods containing niacin^[3]. Some of the most common foods rich in niacin are,

Animal-Based Sources of Niacin

Niacin is abundant in various animal-based foods, making them excellent sources for meeting dietary requirements. These include:

Meat: Beef, pork, and poultry (especially turkey meat) can provide substantial amounts of niacin per serving. Organ meat like liver, kidney and heart contain high concentrations of niacin. Tuna, salmon, and trout are rich sources of niacin^{[3, 46]}.

Dairy Products: Milk, cheese, and yogurt also contribute to niacin intake, albeit in smaller amounts compared to meat and fish^{[21, 47]}.

Plant-Based Sources of Niacin

Plant-based sources generally contain lower levels of niacin compared to animal products, but they still contribute significantly to overall dietary intake^[3]. Some notable plant sources of niacin include

Whole Grains and Legumes: Brown rice, whole wheat, and oats are good source of niacin. Beans, lentils, and peas are excellent sources of niacin, making them valuable additions to vegetarian and vegan diets^{[46, 48]}.

Nuts and Seeds: Almonds, peanuts, sunflower seeds, and pumpkin seeds are good sources of niacin as well^{[49, 50]}.

Dietary Supplement as Sources of Niacin

It is generally recommended to obtain niacin from natural food sources whenever possible, as they provide a balanced supply and are not likely to cause adverse effects^[1,3,21]. In addition to dietary sources, niacin is also available in supplement form. Supplements can be useful for individuals with specific needs or deficiencies^[51,52]. But always consult with a healthcare professional before starting any supplement regimen as excessive intake of niacin can lead to adverse effects on the body^[3,53,54].

Fortified Foods are an effective dietary medium for the optimum intake of niacin. Some food products, such as cereals are fortified with niacin to enhance their nutritional content^{[7, 55]}. 

Recommended Dosage

As with any nutrient, meeting the RDA for niacin is vital for maintaining overall health and well-being. The Recommended Dietary Allowance (RDA) recommendations by Food and Nutrition Board (FNB) at National Academics for niacin varies based on age, sex, and life stage^[2].

For 14+ male the RDA is set at 16 milligrams per day, while 14+ female require 14 milligrams per day (mg/day). During pregnancy and lactation, the requirements increase to support fetal development and milk production, with RDAs set at 18 and 17 mg/day, respectively. Children aged between 9-13 years requires 12 mg/day, while kids aged 4 to 8 years, the RDA ranges is 8 mg/day. Infants and toddlers have lower RDAs, reflecting their smaller size and different metabolic needs^[2,3].

Like other Vitamin B’s, niacin is also water-soluble. It's important to note that deficiencies in niacin can lead to a condition known as pellagra, characterized by symptoms such as dermatitis, diarrhea, and dementia^[1]. Therefore, it's important to consume an adequate amount of niacin regularly through diet or supplements to maintain optimal health.

It should be noted that an excessive niacin intake from supplements can lead to adverse effects, such as flushing and liver toxicity^[3,13,56]. It's advisable to consult with a healthcare provider before initiating supplementation, particularly if there are concerns about potential interactions with medications or existing health conditions^[3,53,54].

Recommendations

Vitamin B3 or Niacin is an important micronutrient and in its various forms plays indispensable roles in maintaining optimum metabolism, overall health and well-being of humans. From energy metabolism to cardiovascular health, brain function, and skin health, niacin's multifaceted benefits underscore its significance in our daily lives.

Its deficiency is rare in US communities and several other developed countries due to dietary fortification programs. However, it still remains a significant health concern in certain populations and regions where malnutrition is prevalent. By incorporating niacin-rich foods into our diets and, when necessary, judiciously supplementing with Vitamin B3, we can harness its full potential and optimize our health for the long term.

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