What is niacin or vitamin B3 and what is it used for?

Alfredo Valdés 8 min. of reading Vitamins Leave a comment

Vitamin B3, known as niacin, is an essential nutrient that performs key functions in the human body, such as improving cardiovascular health, enhancing sports performance and caring for the skin.

Discover how to incorporate this vitamin into your diet and which supplements can maximise its benefits.

What are the benefits of Vitamin B3 in your body?

We can highlight the following:

1. Protects heart health and regulates cholesterol levels

B3 is highly valued for its proven properties in many studies for the prevention of cardiovascular diseases. Therefore, it is worth knowing that regular use of the recommended dose can reduce and help excrete LDL or “bad cholesterol”, increase HDL or “good cholesterol”, lower triglyceride levels, help prevent the onset of cardiovascular diseases and prevent atherosclerosis, or the hardening and narrowing of the arteries.

2. Helps minimise the risk of Alzheimer’s disease

Vitamin B3 deficiency is closely linked to the onset and development of dementia. There are numerous clinical studies supporting the benefits of niacin food supplements for the prevention of Alzheimer’s and other degenerative diseases, such as senile dementia.

3. Enhances intellectual performance, motivation and concentration

A study was carried out with the participation of 3,718 people, and its conclusions were that following a diet rich in vitamin B3 or regularly consuming a supplement of this substance has a positive effect on intellectual performance, helping to prevent the onset of Alzheimer’s disease.

4. Promotes the production of sex hormones

Niacin is important for the synthesis of sex hormones. By participating in the production of steroid hormones, including sex hormones such as oestrogens and androgens, niacin helps to regulate reproductive functions and maintain a healthy hormonal balance.

5. Helps the body use fats and proteins

Niacin plays a fundamental role in the metabolism of fats and proteins, facilitating their conversion into energy that can be used by the body. This is essential for maintaining energy and supporting muscle repair.

6. Converts glucose from food into energy

As part of its metabolic function, niacin is vital in the process of glycolysis, where foods are broken down into glucose and other simple sugars, thereby providing a constant and efficient source of energy for daily activities.

7. Supports the health and beauty of the skin and hair

This vitamin protects cells from sun damage and may contribute to the prevention of several types of cancer, including skin cancer. Its ability to stimulate blood circulation allows the skin and hair to receive more nutrients and stay hydrated, enabling the treatment of conditions such as acne and rosacea, and helping to mitigate signs of ageing such as wrinkles and dark spots.

8. Supports eye health

Niacin also contributes to eye health. Through its role in the maintenance of mucous cell functions and as part of the NAD coenzyme, an essential compound for the health of eye tissues, it helps to prevent visual disorders.

9. Improves blood circulation

Vitamin B3 is known for its ability to dilate blood vessels and improve blood circulation. This effect is beneficial for the heart and can help reduce the risk of vascular disorders and improve blood flow to the extremities.

10. Helps reduce inflammation

Niacin has anti-inflammatory properties, which makes it useful in the treatment of chronic inflammatory conditions such as arthritis. By reducing inflammation, vitamin B3 can relieve pain and improve mobility in people affected by these disorders.

11. Combats pellagra disease

It is effective in the treatment of this serious disease, which is characterised by symptoms such as confusion, mental delirium, diarrhoea, and inflammation of mucous membranes and wounds. This condition often results from a diet high in maize products, nutritional deficiencies or health problems that prevent the proper absorption of vitamin B3, such as gastrointestinal diseases, HIV, alcoholism and eating disorders such as anorexia or bulimia.

12. Tackles diabetes mellitus or type 1 diabetes

Similarly, niacin helps to ensure stable blood sugar levels. This is why nicotinamide helps to treat type 1 diabetes, a disease that attacks the cells responsible for producing insulin in the pancreas, resulting in an accumulation of glucose in the blood.

Food sources of vitamin B3

Incorporating vitamin B3 into the diet is easy thanks to the variety of foods that contain it. Among the best sources are:

Animal origin: Tuna, chicken, beef and salmon.
Plant origin: Peanuts, sunflower seeds, asparagus and peas.
Dairy products: Milk, cheese and yoghurt.

Eating a balanced diet rich in these foods can cover daily niacin requirements. For those who require an extra intake, such as athletes or people with deficiencies, supplements are an ideal option.

How to take it and recommended dose

The daily dose of vitamin B3 depends on age, sex and individual needs. In general, recommended doses range between 15-20 mg per day for adults. However, athletes or people with certain conditions may require higher amounts.

To ensure an adequate intake, especially if it is not covered through diet, we recommend Vitamin B3 Nicotinamide by EssentialSeries, a high-quality supplement that ensures optimal absorption and easy integration into your daily routine.

Buy Vitamin B3 capsules at HSN

Directions for use: Take one capsule a day with a main meal. Always consult an expert if you have any doubts about the right dose for you.

How do I know if I have a niacin deficiency or excess?

The effect of niacin (vitamin B3) on the body varies depending on the levels available. Both deficiency and excess of this vitamin can have health consequences.

A low level of niacin can cause mild problems such as halitosis, weakness, general discomfort, aches and apathy.

In more severe cases, it can lead to nervous system disorders, pellagra (a disease characterised by dermatitis, diarrhoea and dementia), digestive problems, sores and itching in the rectum, among other symptoms.

An excess of niacin, especially through supplements, can be harmful. High doses can increase blood glucose levels, cause skin rashes, peptic ulcers and liver damage.

Precautions and possible side effects

The intake of nicotinic acid, a form of vitamin B3, can cause mild side effects such as hot flushes, redness and itching, which are usually mitigated by taking the supplement with food and avoiding taking it on an empty stomach or alongside alcohol and hot drinks.

Despite being important for health, nicotinic acid may also present risks such as liver toxicity, especially in its sustained-release forms, and insulin resistance, linked to metabolic syndrome.

It is necessary to know the interactions of niacin with medicines such as aspirin, tetracycline, anticoagulants and drugs for blood pressure and cholesterol. To avoid complications, it is advisable to choose immediate-release formulas and always consult an expert before starting treatment with vitamin B3.

The importance of niacin in sport

Niacin plays a key role in sports performance by optimising energy production, improving blood circulation and accelerating muscle recovery. This essential nutrient enables a better conversion of carbohydrates into energy, ideal for intense training sessions.

In addition, it is involved in the formation of red blood cells, which are essential for transporting oxygen to the muscles, and contributes to maintaining stable cholesterol levels, reducing cardiovascular risks in athletes.

Bibliographical Sources:

Vitamin B3 (Niacin). Examine.com, published on 28 January 2015, last updated on 14 June 2018.
Ganji, S. H., Tavintharan, S., Zhu, D., Xing, Y., Kamanna, V. S., & Kashyap, M. L. (2004). Niacin noncompetitively inhibits DGAT2 but not DGAT1 activity in HepG2 cells. Journal of Lipid Research, 45(10), 1835–1845. https://doi.org/10.1194/jlr.M300403-JLR200.
Kamanna, V. S., & Kashyap, M. L. (2007). Nicotinic acid (niacin) receptor agonists: will they be useful therapeutic agents? The American Journal of Cardiology, 100(11 A), S53-61. https://doi.org/10.1016/j.amjcard.2007.09.080.
Pike, N. B. (2005, December). Flushing out the role of GPR109A (HM74A) in the clinical efficacy of nicotinic acid. Journal of Clinical Investigation. https://doi.org/10.1172/JCI27160.
Rader, J. I., Calvert, R. J., & Hathcock, J. N. (1992). Hepatic toxicity of unmodified and time-release preparations of niacin. The American Journal of Medicine, 92(1), 77–81.
Zeb Shah, T., Ali, A. B., Ahmad Jafri, S., & Qazi, M. H. (2013). Effect of Nicotinic Acid (Vitamin B(3) or Niacin) on the lipid profile of diabetic and non – diabetic rats. Pakistan Journal of Medical Sciences. Karachi, Pakistan.

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