Everyone experiences some degree of stress on a regular basis. While stress has gotten a bad reputation, all stress isn't necessarily bad. To function in daily life and perform at your best, you have to experience a certain level of stress. However, too much stress can interfere with your ability to function and may even lead to mental illnesses like depression or anxiety. Certain dietary nutrients and supplements, such as niacinamide, may help with stress and stress-related symptoms.
About Niacinamide
Niacinamide, also referred to as nicotinamide or nicotinic acid amide, is a member of the family of B vitamins and a component of vitamin B3, also known as niacin. As it is a water-soluble vitamin, it is not stored in your body and must be replenished through diet or supplementation on a daily basis. Niacinamide plays an important role in a number of biological processes, including growth, energy conversion, fatty acid synthesis and signal transduction. According to Medline Plus, niacin is naturally found in many foods, including meat, fish, eggs, green vegetables and yeast. Failure to obtain adequate amounts of niacinamide from dietary sources can lead to a deficiency. A niacinamide deficiency is associated with a relatively uncommon condition known as pellegra, which causes diarrhea, skin irritation and dementia. Certain populations, such as alcoholics, people with carcinoid tumors and those with a poor diet, may be at a higher risk of niacinamide deficiency.
Effects of Stress
When you think of someone who has too much stress, you probably imagine someone who's frazzled, tired, irritable, short-tempered or angry. However, this is just one way that stress manifests. According to Help Guide, people generally have three different ways of responding to stress. The first is an angry or agitated response, where you feel wound up and on edge, with no way to let off steam. The second common stress response is to become depressed and withdrawn, feeling as though you have little energy and an increased need to be alone. The third way people respond to stress is a sort of paralysis response, where you feel impotent and incapable of handling anything. Regardless of your response, you need a healthy, effective way of managing excess stress. Along with mental health disorders, stress can also cause physical problems such as insomnia, high blood pressure, chest pain, heart palpitations or digestive problems. Some of the healthy ways people manage stress include meditation, yoga, talking to supportive friends and exercising. In addition, certain nutritional supplements, such as niacinamide, may help you manage the symptoms of stress.
Clinical Evidence -- Niacinamide for Stress
Studies proving the benefits of niacinamide for stress and stress-related symptoms are limited. One study, published in the May 1993 issue of the "Bulletin of Experimental Biology and Medicine," found that niacinamide supplementation had a beneficial effect on reducing anxiety and resulted in calmer behavior in laboratory rats exposed to a conflict test. Three case reports published in 2005 in the "Journal of Orthomolecular Medicine" showed that niacinamide supplementation had significant anti-anxiety effects and may produce effects similar to certain anti-anxiety medications. These results may suggest that niacinamide is beneficial for alleviating stress-related anxiety, although further clinical research is needed. A review published in 2009 in the "Alternative Medicine Review" states that niacinamide may be beneficial for alleviating insomnia and enhancing sleep. People suffering from stress-related insomnia may experience benefits from niacinamide supplementation. While these findings show that niacinamide may provide some benefits for stress, further research is required to fully evaluate its uses.
Considerations
Taking a dietary supplement alone is not a healthy or effective way of managing stress. If you are having difficulties managing stress, consult your doctor or a qualified mental health professional. Inform your doctor if you plan to take any dietary supplements, especially if you have a medical condition. According to Medline Plus, niacin and niacinamide supplements may cause interactions with certain medications and may not be safe for people with certain conditions, such as low blood pressure, diabetes, liver, gallbladder or kidney disease, people with allergies or people who have stomach or intestinal ulcers.
References
- Medline Plus: Niacin and Niacinamide
- Help Guide: Understanding Stress: Signs, Symptoms, Causes and Effects
- "Bulletin of Experimental Biology and Medicine"; Psychoregulatory Role of Nicotinamide; R.A. Akhundov et al.; May 1993
- "Journal of Orthomolecular Medicine"; Three Case Reports...; J. Prousky; 2005
- "Alternative Medicine Review"; Nutrients and Botanicals for Stress...; K. Head, G. Kelly; 2009
