Niacin, a water soluble vitamin, is important for all living organisms as it is involved in the transfer of electrons needed for oxidation-reduction reactions, according to the Linus Pauling Institute. These reactions are necessary for providing energy. While a deficiency in niacin is rare, symptoms may include digestive upset, depression, muscle weakness or cramping. Toxicity of niacin is more dangerous and can lead to death.
Identification
Niacin is an essential vitamin, referred to as vitamin B3. It was first discovered after an increasingly prevalent disease called pellagra swept the southern region of the United States in the early 1900's, according to the World's Healthiest Foods website. The U.S. Public Health Service made a connection between pellagra, characterized by cracked, scaly, discolored skin, and the missing nutrient in cornmeal-based diets, niacin.
Function
Niacin helps the body to convert carbohydrates from food into glucose, fuel which is burned to produce energy, according to the University of Maryland Medical Center. It also helps to metabolize fats and protein and is needed for healthy skin, hair, eyes and liver. Niacin plays a role in sex and stress-related hormones, proper function of the nervous system, and is also effective in improving circulation and reducing cholesterol.
Sources
According to the University of Maryland Medical Center, the average adult should consume 14 to 16 mg of niacin per day. Niacin is found in foods naturally, as well as being added to foods as a supplement. Niacin is also available in nicotinic acid, niacinamide and inositol hexaniacinate through over-the-counter or prescription. Food sources include yeast, meat, poultry, salmon, tuna, cereal, sunflower seeds, milk, eggs, vegetables and bread. Niacin is typically administered for lowering cholesterol and comes in immediate or time-released capsules.
Benefits
A deficiency in niacin can cause muscle pain, weakness or cramping, so it would stand to reason that proper levels of niacin help to alleviate muscle pain or weakness. Having an adequate amount of niacin in your diet greatly benefits the body by aiding in blood circulation. According to the Nutros website, it has been suggested that niacin helps leg cramps because it increases blood flow, thus increasing available oxygen to the muscles.
Risks
The correct amount of niacin is just as important as the nutrient itself. Large amounts of niacin are often used under a doctor's guidance for certain medical conditions. This is because toxicity of niacin can have serious side effects. Though niacin can help alleviate problems from a deficiency, it can cause problems when taken in excess. Side effects of niacin include nausea, vomiting, diarrhea, lightheadedness, shortness of breath, muscle pain, tenderness or weakness, insomnia or leg cramps.
