Vitamin B3 Niacin Cholesterol
Although Niacin is a crucial factor in energy production, but it may not be the first reason why people need it. Believe or not, one of the biggest reason for people to take Niacin is to help us keeping Cholesterol level in check and other health risks. When people talk about their LDL and HDL levels and cutting back on the fat in their diets, it always makes us worry about our own health. Nicotinic acid (but not nicotinamide) given in drug dosage improves the blood cholesterol profile, and has been used to clear the body of organic poisons, such as certain insecticides.
People report more mental alertness when this vitamin is in sufficient supply. At the ordinary DRI level, niacin doesn't do anything very dramatic. But since it is a water-soluble vitamin, therefore, take a little extra amount of Niacin may provide you additional benefits such as improving Cholesterol levels. Niacin or nicotinic acid, is a water-soluble vitamin B. The Nicotinic acid lowers the total cholesterol, lowers the bad LDL cholesterol, and raises the good HDL cholesterol level.
Niacin Health Benefits
Like other B vitamins, Niacin is needed for energy production. It makes enzymes that help your cells turn carbohydrates into energy. The two coenzymes, NAD and NADP, are essential for utilizing the metabolic energy of foods. The important role of Niacin in energy production is that it also helps control how much glucose (sugar) is in your blood, which in turn helps give you energy just when you need it. Say you had a great workout today, and you body is screaming for extra energy to finish the day, Niacin will give a green light for the energy system to generate more energy for you.
Niacin is also useful in the making of fatty acids. But it also helps the digestive system function and promotes a normal appetite and healthy skin and nerves. also the breakdown of proteins and fats and in the formation of red blood cells. Niacin has been used successfully to increase blood flow and improve circulation. and metabolism of carbohydrates, fats, and proteins, proper circulation and healthy skin, functioning of the nervous system, and normal secretion of bile and stomach fluids. It is used in the synthesis of sex hormones, treating schizophrenia and other mental illnesses, and a memory-enhancer.
Vitamin B3 Niacin Recommended Dietary Allowance
The RDA for niacin, revised in 1998, was based on the prevention of deficiency. Pellagra can be prevented by about 11 mg NE/day, but 12 mg to16 mg/day has been found to normalize the urinary excretion of niacin metabolites (breakdown products) in healthy young adults. Because pellagra represents severe deficiency, the Food and Nutrition Board (FNB) chose to use the excretion of niacin metabolites as an indicator of niacin nutritional status rather than symptoms of pellagra. However, some researchers feel that cellular NAD and NADP content may be more relevant indicators of niacin nutritional status.
Daily recommendations for dietary vitamin B3 are listed below.
Children and Youth:
Infants 0-6 months: 2 mg/day
Infants 7-12 months: 4mg/day
Children 1-3 years: 6 mg/day
Children 4-8 years: 8 mg/day
Children 9-13 years: 12 mg/day
Adolescents 14-18 years: 16 mg/day (female) 14 mg/day (male)
Adults:
Adults 19 years and older: 16 mg/day (female) 14 mg/day (male)
Pregnancy all ages: 18 mg/day
Breastfeeding all ages: 17 mg/day
These are the minimum niacin requirements, while most vitamin supplements provide 50 to 100mg of niacin.
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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.
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