Vitamin B3 (Niacin)
vitamins
Vitamin B3, also known as niacin or nicotinic acid, is an essential water-soluble B vitamin crucial for energy metabolism and DNA repair. It plays a vital role in converting food into usable energy and supports cardiovascular and neurological health. Niacin is naturally found in meat, fish, nuts, and whole grains.
Benefits
Dosage
Typical Dose
14-16 mg daily
Upper Limit
35 mg daily (tolerable upper limit)
Timing
With meals to minimise flushing
Forms & Bioavailability
Nicotinic acid (niacin)
Causes flushing but effective; well-absorbed
Niacinamide (nicotinamide)
No-flush alternative; excellent absorption
Inositol hexanicotinate
Extended-release, minimal flushing
Side Effects
Interactions
Research Summary
Niacin is well-established for supporting energy metabolism and has demonstrated benefits for cardiovascular health, particularly in improving cholesterol profiles. Research supports its role in preventing pellagra and supporting cognitive function, though megadoses should only be used under medical supervision. Studies continue to investigate its potential in neurological and metabolic disorders.
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