Niacin is another name for vitamin B3, which is part of the B complex of vitamins. It helps your digestive and nervous systems to work properly, as well as maintains the health of your skin. This vitamin is also essential for the proper functioning of your brain and memory, and a deficiency can lead to impairment in these areas. Check with your doctor to ensure that you are consuming the proper amount of niacin.
Function
Niacin helps your body convert food into energy, and it maintains the health of multiple parts of your body. It also aids your body in producing sex and stress hormones, and without sufficient amounts of vitamin B3, your nervous system cannot function properly. The health of your skin, hair and eyes is also linked to this vitamin. Furthermore, the University of Maryland Medical Center states that those who have higher amounts of niacin in their diet may have a lower risk of developing Alzheimer's disease.
Deficiency
A mild niacin deficiency can cause many problems like indigestion, vomiting, fatigue and depression. A severe deficiency, however, can produce a condition known as pellagra, which results in cracked or inflamed skin, intestinal problems, mental impairment, delusions and even dementia. If you are having memory loss and any of these other symptoms, consult your health care provider, as you may not be getting enough niacin. Alcoholics and those with gastrointestinal diseases are more likely to develop this condition.
Sources
Good dietary sources of this vitamin include dairy products, poultry, fish, nuts and cereals and breads that have been enriched with it. You can also take vitamin B3 supplements, and MedlinePlus recommends 14 mg per day for adult women and 16 mg per day for adult men. The Mayo Clinic states that taking a supplement with your meal can lessen the chances of stomach upset. Do not take niacin supplements without checking with a physician.
Considerations
While high doses of niacin can be used to improve conditions like high cholesterol and diabetes, taking too much of it can also be toxic. The most common side effect of a vitamin B3 overdose is a symptom known as "niacin flush," which will cause your face and chest to burn and become reddened. High levels of niacin can also cause liver damage and stomach ulcers. Avoid taking B3 supplements if you have a history of liver disease or ulcers.
Warnings
As with all supplements, do not take niacin before you ask your doctor about it. This vitamin can interact with medications like antibiotics, aspirin, blood thinners and those used to lower blood pressure and cholesterol. If you experience any adverse side effects after taking niacin, go see your doctor at once.
