Niacin (Vitamin B3)
Also known as: Niacin, Vitamin B3, Nicotinamide Riboside
Overview
Niacin (Vitamin B3) is an essential B-vitamin. Supplementation results in improved cholesterol and triglyceride levels. However, since a side-effect of supplementation is increased insulin resistance, niacin supplementation only provides benefits for cardiovascular health if precautions are taken. Niacin supplementation is very effective at normalizing blood lipid levels. Supplementation increases HDL-C levels and decreases LDL-C and triglyceride levels. This makes niacin look like a great cardioprotective supplement on paper. Unfortunately, niacin supplementation does not reliably result in a reduced risk of cardiovascular disease, possibly because it also increases insulin resistance, which could negate the benefits niacin provides for blood lipid levels. Niacin supplementation is theorized to benefit cognition and longevity. This is because niacin supplementation increases cellular nicotinamide adenine dinucleotide (NAD+) levels. Preliminary evidence suggests increased NAD+ levels may result in the above benefits, but much more research is needed to determine if this effect actually occurs. Topical application of nicotinamide is sometimes used for skin health, though it is not as effective as vitamin A. Nicotinamide is used for topical application because it does not result in the flushed skin that niacin supplementation can cause. Current evidence suggests prolonged niacin supplementation increases insulin resistance because it hinders the ability of insulin to suppress glucose synthesis in the liver. This causes an increase in blood glucose levels, which leads to lowered insulin sensitivity over time, since the relevant receptor is eventually desensitized to the elevated glucose levels in the blood. The flush caused by niacin supplementation is a temporary effect. Though it may be uncomfortable, it is not harmful. There are many case studies describing people overdosing on niacin in an effort to pass a urine test. Niacin overdose results in multiple organ failure and is not effective at masking a urine test.
Benefits
Niacin (Vitamin B3) functions primarily by participating in the conversion of food into energy. It is a precursor to nicotinamide adenine dinucleotide (NAD+), a coenzyme that plays a crucial role in cellular metabolism. NAD+ is involved in redox reactions, which are essential for energy production in the body. By increasing NAD+ levels, niacin supplementation may enhance metabolic processes and support overall cellular function. However, the increase in NAD+ levels can also lead to increased insulin resistance, which complicates its role in metabolic health.
How it works
Niacin supplementation has several potential benefits, including: 1. Improved cholesterol levels: Niacin is known to increase high-density lipoprotein (HDL) cholesterol and lower low-density lipoprotein (LDL) cholesterol and triglycerides, contributing to better cardiovascular health. 2. Cardiovascular protection: While it may improve lipid profiles, the overall impact on cardiovascular disease risk is still debated due to its potential to increase insulin resistance. 3. Cognitive support: There is some evidence suggesting that niacin may support cognitive function and longevity through its role in increasing NAD+ levels. 4. Skin health: Topical nicotinamide can improve skin conditions, although it is less effective than vitamin A. 5. Potential benefits for metabolic health: Niacin may help in managing blood glucose levels, although prolonged use can lead to insulin resistance.
Side effects
Most of the benefits from niacin supplementation occur after doses of at least one gram. This is approximately 5,000% the recommended daily intake. It is important to consult with a healthcare provider before starting supplementation, especially at high doses, to avoid potential side effects.
Dosage
Niacin supplementation can cause several side effects, including: 1. Flushing: A common side effect characterized by redness and warmth in the skin, particularly in the face and neck. 2. Increased insulin resistance: Prolonged use may hinder insulin's ability to regulate blood glucose levels, leading to higher blood sugar levels. 3. Gastrointestinal issues: Some users may experience nausea, vomiting, or diarrhea. 4. Liver toxicity: High doses of niacin can lead to liver damage, particularly in individuals with pre-existing liver conditions. 5. Other effects: Headaches, dizziness, and skin rashes may also occur.
FAQs
What are other names for Niacin (Vitamin B3)?
Niacin (Vitamin B3) is also known as Niacin, Vitamin B3, and Nicotinamide Riboside. It should not be confused with Nicotine, which is unrelated to nicotinic acid.
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