Niacin, or vitamin B-3, is a key nutrient for your health. Your body depends on the B vitamins to process and utilize the food you eat, and niacin also promotes good circulation. While getting too little B-3 can have negative repercussions, consuming too much can harm you as well. Taking more than the recommended daily allowance, or RDA, is not likely to aid your weight-loss goals either. Talk to your doctor about the amount of niacin you should consume.
Function, RDA and Sources
Your digestive system, skin and nerves rely on niacin to work properly. It aids in the production of stress-related and sex hormones, while also reducing your blood cholesterol levels. Finally, B-3 assists your metabolism by converting what you eat into energy. A healthy, well-functioning body is imperative when trying to lose weight, so it is important to meet the RDA of this and other vitamins. Women need 14 mg daily, and men need 16 mg. You can get this vitamin in a supplement or as a part of your low-calorie diet by eating salmon, tuna, brewer's yeast, sunflower seeds and fortified grains and cereals.
Toxic Doses
Niacin is water soluble, and your body is able to get rid of what it does not use. This means that taking more B-3 than necessary will not likely benefit you or your weight-loss goals. Furthermore, taking large amounts of B-3 in the form of a supplement can have a toxic effect, resulting in liver damage, skin rashes, stomach ulcers and an increased insulin level. You may also experience skin flushing accompanied by a burning or tingling in your chest and face. Your doctor may prescribe high doses of niacin to treat certain conditions, such as lowering your cholesterol, but do not exceed the RDA without his approval, and let him know about any side effects you have while taking niacin.
Deficiency
While too much niacin can be dangerous, not getting enough can pose risks as well. A niacin deficiency can result in digestive upset, depression, fatigue and canker sores. A severe deficiency can lead to a condition know as pellagra, which is characterized by reddened or inflamed skin, diarrhea and dementia. For these reasons, it is important to include niacin-rich foods in your weight-loss diet, or to ask your doctor about supplements if you believe you may have a deficiency.
Additional Considerations
Following a nutrient-rich diet is the best way to lose and maintain your weight. This kind of eating plan means consuming a variety of foods that will help you get all of the vitamins and minerals your body needs to function and maintain its health. While you may need to take vitamin supplements to treat a deficiency, be aware that little evidence exists that these will further your weight-loss goals. If you are having trouble losing weight, see your doctor and ask for help.
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