Vitamin B3 (Niacin)

Vitamin B3 , or niacin, is a member of the B-vitamin family. It is water-soluble, which means it is not stored in your body and needs to be frequently replenished. There are two forms of vitamin B3 , niacin (also known as nicotinic acid) and niacinamide (also known as nicotinamide). Both forms work the same way as an important nutrient in your body, but are used to treat different conditions.

Your body needs vitamin B3 to turn carbohydrates into energy. Without B3 , your body systems would grind to a halt. B3 is also involved in the breakdown of fat and cholesterol, which is why niacin (nicotinic acid) has been found to be a good cholesterol-lowering agent.

Your body uses vitamin B3 to make various compounds, such as sex hormones and adrenal hormones. It can also help the body get rid of toxic and harmful chemicals, and it helps with blood sugar control.

Most people get enough of this vitamin just from the foods they eat. Your health care provider may prescribe a vitamin B3 supplement for high cholesterol or other conditions. It is important that your health care provider closely monitors you while you are taking high doses of vitamin B3 because it can cause serious side effects, such as liver damage, at these dosages.

Sources
Our bodies actually manufacture vitamin B3 from protein, so if you are eating enough protein, you will also be getting enough vitamin B3 . The best sources of vitamin B3 are found in protein-rich foods such as lean meats, chicken, fish, eggs, cooked dried beans and peas, liver, nonfat or lowfat milk and cheese, soybeans, and nuts.

Other good sources include brewer's yeast, wheat germ, enriched breads and cereals, whole grains (except corn), mushrooms, and green vegetables. Vitamin B3 can be lost in cooking water, so you should steam, bake, or stir-fry vegetables when possible.

How to Take It
It is important to take niacin supplements with food to avoid stomach upset and to decrease the risk of developing stomach ulcers.