Niacin, its sources, benefits, and side effects: Understanding Niacin
Vitamin B3, also called niacin, is an essential nutrient. It plays many roles in the body. The nutrient is essential for the digestion, nerves and skin. It also helps convert food to energy. Niacin is a B-vitamin that helps maintain healthy nerves and adrenal function. This article explores the benefits of niacin and how to include it in your diet. It also discusses possible side effects as well as expert opinion.
What is Niacin?
The body requires Niacin, a water-soluble B vitamin (specifically B3) for optimal health. The body needs it to convert carbohydrates into glucose. The skin, liver, hair and eyes are also maintained by niacin. Niacin also plays a role in producing certain hormones within the adrenal glands.
News and social media highlighted the potential of niacin in treating high levels of cholesterol. In some studies , niacin in conjunction with other treatment options can lower bad cholesterol while raising good cholesterol. It's also important to remember that the results of these studies aren't consistent and further research is required to confirm them.
Niacin and its Benefits
Scientific research has proven that niacin is a powerful antioxidant. It helps to lower LDL levels while raising HDL, promoting heart health. In a study published in Journal of Cardiovascular Pharmacology and Therapeutics, niacin treatment led to significant decreases in cardiovascular incidents and possibly regression of atherosclerotic diseases.
Niacin also helps with brain function. Niacin helps in producing sex-related and stress hormones, both within adrenal glands and elsewhere. It also seems to improve brain function and certain studies indicate that it could delay Alzheimer's.
- Niacin helps maintain healthy cholesterol levels
- This is good for the brain.
- Niacin is a hormone-producing aid
Niacin: Expert opinions
Most experts agree that niacin is an important part of a healthy diet. Dr. Andrew Weil is a leader in integrative medicine and believes that niacin "is essential for our health, including the skin, the digestive system, and the nervous system." He warns, however, that excessive doses of niacin can cause side effects such as flushed, itchy skin and liver damage.
Mayo Clinic also advises against taking high doses of niacin due to the potential side effects. They recommend that you consult your doctor prior to taking any niacin supplements, particularly if you already have conditions like diabetes or liver disease.
Niacin: How to Start?
There are many ways you can add more Niacin to the diet. Many food sources naturally contain niacin. These include poultry, fish and lean meats. Whole grains, fortified foods, nuts, dates, avocados, tomatoes, leafy vegetables, broccoli, carrots, sweet potatoes, asparagus, legumes, seeds, nuts, etc. Avocados, dates and tomatoes are all rich in Niacin.
Niacin intake varies according to age, gender, and stage of life. The National Institutes of Health states that adult men require 16 mg of niacin per day while adult women only need 14 mg. Women who are pregnant should consume 18 mg and women breastfeeding need 17 mg.
- Choose foods rich in niacin
- Take the daily dose recommended for your needs
- Before starting a supplement regimen, consult with your healthcare provider
Niacin Side Effects & Drawbacks
Niacin can cause side effects if consumed excessively. Some of these side effects include rashes, flushed or red skin, dizziness and rapid heartbeats, itching, nausea vomiting abdominal pain diarrhea and gout. Niacin in high doses can potentially harm the liver.
Niacin can also interact with some medications. These include those used to treat high blood pressure and diabetes. It's important to speak with a health professional prior to starting any new supplement regimen.
Conclusion
Niacin or vitamin B3 is a nutrient essential that has many health benefits. These include maintaining healthy cholesterol, improving brain function and assisting with hormone production. Natural sources of niacin include a wide range of food, which makes it simple to add into your diet. To avoid side effects, you should use this supplement responsibly, just like with any other. Consult your healthcare provider prior to starting any new supplement regime.
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