Definition of Niacin:

Niacin is a type of B vitamin. It is water-soluble, which means it is not stored in the body. Water-soluble vitamins dissolve in water. Leftover amounts of the vitamin leave the body through the urine. That means you need a continuous supply of such vitamins in your diet.

Function:

Niacin helps the digestive system, skin, and nerves to function. It is also important for converting food to energy.

Food Sources:

Niacin (also known as vitamin B3) is found in:

• Dairy products
• Eggs
• Enriched breads and cereals
• Fish
• Lean meats
• Legumes
• Nuts
• Poultry

Niacin and Cardiovascular Disease

Under the supervision of a health care provider, you can take doses of 1 to 3 grams of nicotinic acid per day to treat low HDL cholesterol and high LDL cholesterol and triglyceride levels. When used to treat blood fats (lipids), the nicotinic acid is usually divided into three or four doses spread throughout the day. Nicotinamide does not affect blood lipids.

Side Effects:

A deficiency of niacin causes pellagra. The symptoms include:

• Digestive problems
• Inflamed skin
• Mental impairment

Large doses of niacin can cause:

• Increased blood sugar (glucose) level)
• Liver damage
• Peptic ulcers
• Skin rashes

Even normal doses can be associated with skin flushing. New forms of nicotinic acid reduce this side effect. Nicotinamide does not cause these side effects.

Recommendations:

Reference Intakes

Recommendations for niacin and other nutrients are provided in the Dietary Reference Intakes (DRIs), which are developed by the Food and Nutrition Board at the Institute of Medicine. DRI is the term for a set of reference values that are used to plan and assess the nutrient intakes of healthy people. These values, which vary by age and gender, include:

• Recommended Dietary Allowance (RDA): average daily level of intake that is enough to meet the nutrient requirements of nearly all (97 - 98%) healthy people.
• Adequate Intake (AI): when there is not enough evidence to develop an RDA, the AI is set at a level that is thought to ensure enough nutrition.

Dietary Reference Intakes for Niacin:

Infants

• 0 - 6 months: 2* milligrams per day (mg/day)
• 7 - 12 months: 4* mg/day

*Adequate Intake (AI)

Children

• 1 - 3 years: 6 mg/day
• 4 - 8 years: 8 mg/day
• 9 - 13 years: 12 mg/day

Adolescents and Adults

• Males age 14 and older: 16 mg/day
• Females age 14 and older: 14 mg/day

Specific recommendations depend on age, gender, and other factors (such as pregnancy). Women who are pregnant or breast-feeding need higher amounts. Ask your health care provider which amount is best for you.

The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods.