Niacin is the common name for vitamin B3. Its most important role is assisting with the body's energy production. It also helps our bodies use calcium, and it's important to the health of our hair, skin and nails. These are just a few of the important benefits niacin gives us. Niacin also has its potential side effects. For example, under- or overconsumption can cause or contribute to several different kinds of health problems. The recommended daily intake of niacin is 14 mg for adult females and 16 mg for adult males.
Benefit: Carbohydrate Metabolism
Niacin works as part of the whole team of B vitamins, whose primary jobs are to convert the foods we eat into energy our bodies can use. In fact, one of the first signs of niacin deficiency is fatigue. These vitamins are water soluble, meaning the body doesn't store them and they need to be continually replenished by the foods we eat in order to continue to process those foods into energy.
Benefit: Heathy Hair, Skin and Nails
According to the University of Maryland Medical Center, niacin is partially responsible for healthy skin, hair and nails. It assists in the processes by which cells divide and regenerate, which is important for skin health. Niacin also helps the body absorb calcium, which makes it an important factor in healthy skin and nails. If you're looking to improve the condition of your skin, hair and nails, it's better to eat foods high in niacin than to take a multivitamin. It's found in meats, grains and fortified milk, orange juice and cereals.
Benefit: Sex Hormones
You can thank niacin for your sex hormones. According to the University of Maryland Medical Center, niacin works with the adrenal glands to help them create adequate amounts of sex hormones and hormones related to stress. It also increases circulation, which can help increase blood flow to the genitals.
Benefit: Reduced Cholesterol
Research conducted by Oregon State University shows that niacin is very good at lowering bad cholesterol levels. In fact, niacin supplements are regularly prescribed with cholesterol-lowering medications. Very high levels of niacin reduce cholesterol better than some cholesterol medications, but at a price. High levels cause nausea, skin flushing and potential liver damage. It's important to have your doctor monitor your niacin intake.
Side Effects of Overdose
High doses of cholesterol, ranging from 1,300 to 3,000 mg daily, are sometimes used to treat high cholesterol. The side effects of these high doses are skin flushing, skin itching, nausea and vomiting. In severe cases, large doses of niacin can damage your liver. You should never take more than 35 mg daily without consulting your doctor.
Side Effects of Deficiency
Niacin deficiency causes a disease called pellagra. This disease was common in the pioneer days, but it almost nonexistent in our society today. It causes skin problems, cloudy or fuzzy thinking and diarrhea, and can lead to death if untreated. Those with low niacin levels who aren't at the level of pellagra can experience milder symptoms. Slight deficiency can also lead to a red, swollen tongue or mouth canker sores.
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