Niacin belongs to the vitamin B-complex and is known as vitamin B-3. It is essential for turning carbohydrates and fats into energy and for the proper functioning of your skin, nerves and digestive system. Medline Plus states that if you are not getting adequate amounts of niacin, you can have several side effects. On the other hand, over-consumption of niacin can also cause negative side-effects. Consult your doctor about your recommended intake of daily niacin and never take any vitamin supplements before asking your health-care provider.
Niacin
Niacin commonly exists in two molecular forms called nicotinic acid and nicotinamide. The recommended dietary allowance for niacin is 14 mg per day for women and 16 mg per day for men. Children need anywhere from 2 mg to 12 mg, depending on their age. You can get niacin by eating poultry, fish, lean meats, whole grains and nuts. Your body can also make niacin from the amino acid tryptophan, which you can get from dairy products. If you think you are not getting enough niacin from your diet, you can buy niacin supplements.
Side Effects of Deficiency
Niacin is a water-soluble vitamin, which means it is not stored in your body. All excess niacin you consume will be removed from your body through urine. It is important you get niacin every day to avoid deficiency. Niacin deficiency can cause a condition called pellagra. The side effects of pellagra are inflamed skin, digestive problems and mental disorders. Niacin deficiency can also cause weakness, diarrhea and irritability.
Side Effects of Over-Consumption
Although excess niacin is easily removed from your body through urine, you can suffer from toxicity and side effects if you consume too much of it. Over-consumption of niacin can lead to skin flushing, skin rash, cramps, nausea and irritability. More serious side effects include liver damage and peptic ulcers, according to Medline Plus.
Positive Side Effects
Not all side effects are negative. Mayo Clinic states that high doses of niacin increases high-density lipoprotein, or HDL cholesterol. HDL is the "good" cholesterol that naturally lowers low-density lipoprotein, or LDL levels in the blood. LDL is the "bad" cholesterol that can cause atherosclerosis and coronary heart disease. Low levels of HDL and high levels of LDL can increase your risk for developing heart disease. Niacin is the most effective vitamin for raising your HDL, according to the Mayo Clinic.
Member Comments