Niacin, or vitamin B-3, is part of the water-soluble B family of vitamins -- unlike fat-soluble vitamins such as C and E, your body does not store reserves of niacin. This vitamin is found in foods such as carrots, dandelion greens, corn, whole-wheat pastas and breads, alfalfa, tomatoes, nuts and dairy products. Niacin may offer benefits that help fight fatigue.
Carbohydrate and Protein Metabolism
Like other vitamins in the B-complex family, niacin is responsible for promoting the metabolism of carbohydrates and proteins derived from food sources, according to the University of Maryland Medical Center. Proteins and carbohydrates serve as primary fuel sources for your body, providing energy for mental sharpness and physical activity. The metabolism-enhancing effects of niacin may help to reduce fatigue symptoms.
Improved Blood Circulation
Niacin may help to lower levels of low-density lipoproteins, or LDL in your bloodstream by elevating high-density lipoproteins, or HDL, according to Phyllis Balch, C.N.C., author of "Prescription for Nutritional Healing." Lowering LDL levels may help prevent fatty deposits along arterial walls. This maintains proper blood circulation, increasing the availability of nutrients and oxygen to your brain, muscles and connective tissues. Enhanced oxygenation and nutrient availability may help to prevent or decrease fatigue.
Digestive Enhancement
Niacin may improve the production of stomach acids, particularly hydrochloric acid, according to Balch. Stomach acids are responsible for the breakdown of foods for easier digestion, reducing the fatigue-causing diversion of blood flow to your digestive system and away from your muscles and organs. Niacin may also improve the flow of bile from your liver to your intestines, which is necessary for the absorption of fat-soluble vitamins, which aid in preventing disease and fighting fatigue.
Considerations
The recommended daily intake of niacin is 14 mg for female adults and 16 mg for male adults, according to the University of Maryland Medical Center. Consult with your physician before taking doses higher than the recommended daily intake. Consuming more than 50 mg of niacin per day may cause redness and tingling or burning sensations in your skin. High doses of niacin may also contribute to peptic ulcers and liver damage.
References
- University of Maryland Medical Center: Vitamin B-3 (Niacin)
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C., et al.; 2010
