Niacin assists in the conversion of food to energy, so it will increase your metabolism if you're deficient. No evidence suggests that consuming more than the RDA will increase your metabolism. However, increasing niacin in your diet is not recommended because many Americans get too much. Niacin is a water-soluble B vitamin, also known as vitamin B3. Water-soluble vitamins are excreted through urine, not stored by the body, so you need a continuous supply through diet.
Function
Niacin is involved in the functions of the digestive system, skin and nerves, according to the National Institutes of Health. It's also needed to make sex and stress-related hormones. It improves circulation and reduces cholesterol levels in the blood, states the University of Maryland Medical Center. Deficiency can lead to pellagra, a disease characterized by inflamed skin, digestive problems and cognitive impairment.
Appetite
Although many people believe that niacin aids weight loss, it's actually an appetite stimulant. Excess niacin may lead to obesity, according to a 2010 study published by Chinese researcher Da Li and colleagues in the "World Journal of Gastroenterology." The researchers suggested that the obesity prevalence among U.S. children and adolescents increased with the increase of the per capita niacin consumption with a 10-year lag.
Consumption
Rich sources of niacin include beets, brewer's yeast, beef liver, beef kidney, salmon, swordfish, tuna, sunflower seeds and peanuts, according to the University of Maryland Medical Center. The daily average niacin consumption in the United States is twice the recommended dietary allowance, or RDA, because of excessive consumption of animal products and fortification of bread and cereals.
Recommendations
Females should consume 14 mg of niacin a day and males should consume 16 mg a day, according to the Food and Nutrition Board of the U.S. Institute of Medicine. The board has established 35 mg daily as the tolerable upper intake level, or UL, of niacin from food or supplements for adults.
Tips
Stay close to the RDA for niacin. If you want to reduce niacin intake, eat fewer animal products. Consume less coffee, which has high amounts of niacin. Avoid foods fortified with large amounts of niacin, such as ready-to-eat breakfast cereal. Begin an exercise regimen or increase your current level of activity, because niacin is removed through sweat. Remember that you still need some niacin in your diet.
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