1. Niacin Deficiency and the Three Ds
Scientists discovered niacin, also known as vitamin B3, in the 18th century when many people in Spain and Italy were suffering from a disease known as pellegra, which means "skin that is rough." People with pellegra get the three Ds: dermatitis, dementia and diarrhea. Their skin gets dry and scaly, their brains don't work right so they get confused and they get diarrhea because the disease affects the lining of the GI tract. Pellegra is a result of a deficiency of niacin and tryptophan.
2. From Tryptophan to Niacin
Our bodies convert tryptophan to niacin, but we can also get this vitamin from the foods we eat. Niacin is involved in over 50 chemical reactions in the body. It helps our bodies produce energy, regulates blood sugar, acts as an antioxidant and helps remove harmful substances from the body.
3. Eat Liver and Fish
Foods that are good sources of niacin are also good sources of tryptophan. These include liver and other organ meats, fish, peanuts and eggs. Legumes and all whole grains, except corn, are also good sources of niacin. Most nutritionists suggest that we get 15 to 20 mg of niacin per day.
4. Niacin Is a Wonder Drug
Niacin can be helpful as a supplement in many conditions. It lowers cholesterol levels and treats two conditions: Raynaud's phenomenon and intermittent claudication. Niacinamide, a form of niacin, stops the progression of type 1 diabetes if administered soon after diagnosis. High-doses of niacinamide have also been helpful in the treatment of rheumatoid arthritis and osteoarthritis.
5. You May Look Embarrassed
Vitamin B3 is available in two forms as a supplement--niacin (nicotinic acid or nicotinate) or niacinamide (nicotinamide). The nicotinic acid form lowers cholesterol levels and treats Raynaud's phenomenon and intermittent claudication; niacinamide treats type 1 diabetes and arthritis. There are side effects when taking niacin as a supplement. The most annoying symptom is skin flushing, a reddening of the face that occurs about 20 to 30 minutes after you take the drug. Stomach irritation and nausea are also a problem for some people. Some manufacturers developed a sustained-release form of niacin that doesn't cause skin flushing, but this can cause liver damage. Inositol hexaniacinate is the safest form of niacin you can take. Getting niacin from the foods you eat is a good idea, but if you want to use it as a supplement, you should work with a nutritionist and get your cholesterol levels and your liver function checked regularly.
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