Niacin, also known as nicotinic acid, is vitamin B-3. As with all members of the vitamin B complex, it is essential for the conversion of nutrients into energy, along with many other bodily functions. However, taking too much niacin can have adverse effects, and you should not exceed the RDA without your doctor's approval. Talk to her before you add any B-3 to your diet or begin taking supplements that contain it.
Side Effects of Too Much Niacin
You will not likely get too much niacin through diet alone, but if you take B-3 supplements, it is possible to develop a toxicity. High doses are defined as 50 mg or more, and symptoms of a niacin overdose include an increase in your blood glucose level, liver damage, peptic ulcers and skin rashes. The other and most common side effect of getting too much niacin is a symptom known as niacin flush, in which your face and chest may begin to tingle or feel as though they're burning. In fact, even if you get the recommended amount of B-3, you may still experience this symptom.
Pharmacologic Doses
Your doctor may prescribe higher amounts of niacin, known as pharmacologic doses, to treat certain medical conditions, such as high cholesterol. This vitamin increases your HDL, or good cholesterol, while lowering your triglycerides and LDL, or bad cholesterol. Your doctor will most likely have you increase your niacin intake gradually over the course of several weeks. However, you may still experience side effects like an upset stomach, headache, dizziness and blurred vision.
Importance of Niacin
While too much niacin can be dangerous, this vitamin is an essential nutrient. Not only does it metabolize the food you eat, but it is also responsible for the production of sex and stress hormones. It improves your circulation as well. If you fail to get enough B-3, you may experience symptoms like digestive problems, inflamed skin, fatigue, canker sores or even mental impairment and depression. A severe niacin deficiency can result in the development of pellagra, a condition characterized by scaling skin, diarrhea and dementia.
RDA and Sources
You can meet the RDA of niacin by consuming a balanced diet. Men older than the age of 19 need 16 mg of B-3 a day, and women need 14 mg. Beets are an excellent source of niacin, as is beef liver, salmon, swordfish, sunflower seeds and brewer's yeast. Cereals and breads are typically fortified with this vitamin as well. If you do choose to take a supplement, discuss the proper dosage with your doctor before doing so, and stop taking the supplements if you begin to experience any side effects that may indicate a niacin toxicity.
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