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Food Sources of Niacin
As all B vitamins, niacin is commonly deficient from our normal food resources. Foods high in niacin are:
Beef Liver, White Meat (Chicken, Salmon, Tuna etc.), Peanuts, Yeast, soy flour and brown rice.
Studies have indicated second hand smokers are likely to be deficient in all vitamins especially Vitamin C, Vitmain B complex, and Vitamin E. Therefore, if you have a smoker in the family, consider taking some extra vitamin supplements to avoid deficiency and keep healthy.
Niacin Deficiency Symptoms
A deficiency in niacin results in Pellagra, which signs are inflammation of the skin, diarrhea, dementia, dermatitis, and hallucinations. Frequent causes of a deficiency include a poor diet, isoniazid therapy (used in the treatment of tuberculosis) and carcinoid tumors. Rarely a deficiency can occur in the presence of hyperthyroidism, diabetes mellitus, cirrhosis, pregnancy or lactation.
The following is a list of most common Niacin deficiency symptoms:
1). Loss of appetite
2). Swollen, red tongue
3). Delirium
4). Skin lesions, including rashes, dry scaly skin, wrinkles, coarse skin texture
5). Indigestion
6). Diarrhea
7). Irritability
8). Dizziness
9). Headaches
Vitamin B3 Niacin and Cholesterol Lowering Effect
Doctors have know for many years that large doses of niacin - between 2g to 3g a day - lower bad LDL cholesterol and triglycerids and raise good HDL cholesterol. This will definitely decreases your risk of a heart attack. In fact, pharmacological doses of nicotinic acid, but not nicotinamide, have been known to reduce serum cholesterol since 1955. A study had been done where 8,000 men with previous heart attacks for 6 years were followed and studied. In the group that took 3 grams of nicotinic acid daily, total blood cholesterol decreased by an average of 10%, triglycerides decreased by 26%, recurrent nonfatal myocardial infarction decreased by 27%, and cerebrovascular events (stroke + transient ischemic attacks) decreased by 26% compared to the placebo group.
A recent randomized controlled trial found that a combination of nicotinic acid (2 to 3 grams/day) and a cholesterol-lowering drug (simvastatin) resulted in greater benefits on serum HDL levels and cardiovascular events, such as heart attack and stroke, than placebo in patients with coronary artery disease and low HDL levels.
Vitamin B3 Niacin Supplements
Niacin is sold in tablet and capsule forms. Multivitamins contain about 25 to 50 milligrams of niacinamide (or sometimes nicotinic acid); B-complex supplements contain 50 to 100 milligrams of niacinamide; and a single niacin supplement usually contains 500 milligrams. For normal daily supplements, it's recommended to take either a complete multi-vitamin or a complete B-complex vitamin.
>> Click here for Twinlab No Flush Niacin
>> Click here for Twinlab B Complex 100 Caps
>> Click here for Garden of Life Living Multi Vitamins - 126caps
>> Click here for Garden of Life Living Multi Vitamins - 252caps
Vitamin B 3 Niacin Side Effects
Niacin is a water soluable vitamin; however high doses of Niacin can lead to various unwanted side effects which can include the following:
- Flushing of the skin
- Itching and tingling
- Upset stomach
- Headache and dizziness
- Heartburn, nausea and vomiting
- Blurred vision
- Liver damage
Other more severe (but rare) side effects of Niacin include:
- Vision problems
- Dark urine, dark stools
- Irregular heartbeat
- Yellowing of the skin or eyes
These conditions should be reported immediately, and seek medical attention.
>> Click here for Twinlab No Flush Niacin
>> Click here for Twinlab B Complex 100 Caps
>> Click here for Garden of Life Living Multi Vitamins - 126caps
>> Click here for Garden of Life Living Multi Vitamins - 252caps
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