Niacin, or vitamin B3, is a natural B vitamin found in food. If you consume an abundant supply of niacin-containing foods, you are unlikely to have any symptoms. Pharmacological preparations of niacin such as nicotinic acid or nicotinamide, however, have upper-level intake restrictions because they can cause toxicity symptoms, according to Oregon State University.
Upper-Level Intake
Food sources of niacin have not been shown to cause toxicity symptoms or side effects from large doses. Nicotinic acid and nicotinamide can cause flushing of your face, itching, gastrointestinal problems, vomiting and nausea if consumed in high doses. For this reason, you should not consume more than 35 mg of niacin supplements per day if you are a healthy adult. If you suffer a niacin deficiency, your doctor may prescribe higher doses than the upper limit to treat your condition.
What Is the Proper Amount?
The recommended dietary allowance, or RDA, for natural niacin is 14 mg for adult females and 16 mg for adult males. This should come primarily from food sources such as poultry, nuts, dairy products, eggs, enriched breads and cereals, fish, lean meats and legumes. If you take a multivitamin that contains niacin or the entire B complex, avoid mega amounts and choose a supplement that is close to the RDA.
Why Take Niacin?
Niacin is an essential B vitamin, which means that your body is not able to make it on its own, but still requires it for optimal body physiology. Niacin helps certain enzymes function in your metabolism and it is used in your digestive system. It also maintains the health of your skin and it supports your nervous system. In addition, niacin can be used in the treatment of high cholesterol and pellagra or niacin deficiency.
Considerations
If you get your niacin from food, you most likely will not have any problems. Niacin from supplements can cause problems, so avoid large intakes. Nicotinamide is generally better tolerated than nicotinic acid, but both have the potential to cause side effects if you take them in large quantities. Therefore, you can ingest too much niacin, but if you limit your supplement intake to the RDA, you will avoid problems.
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