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.
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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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The Bottom Line on Vitamin B3 (Niacin)
Vitamin B3 (Niacin) is well-researched with strong evidence supporting its primary benefits.It is most commonly used for energy production and metabolism and dna repair and cellular health. As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.
About Our Research
This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.
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