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Niacin, also known as vitamin B3, performs numerous metabolic functions in the human body. It contributes to healthy skin, has a positive effect on blood lipid levels, and influences mood.
A niacin deficiency can have serious consequences. Symptoms of deficiency include diarrhea, depressive moods, skin problems, and dementia. Supplementation may be useful to prevent niacin deficiency.
Like vitamin B12 and vitamin B6, niacin belongs to the group of vitamins known as the B complex. This vital substance was previously known as vitamin B3, but this name is no longer in common use. Another common name is nicotinic acid. This term derives from the discovery of the vitamin during the oxidation of nicotine. The acid amide nicotinamide and the active coenzymes nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP) are also often classified as niacin.
Chemically speaking, water-soluble nicotinic acid is a so-called pyridine-3-carboxylic acid. It consists of a ring of pyridine and a carboxyl group. This means that niacin belongs to the organic compounds of heterocycles.
Niacin is found in all cells of the human body. It is mainly stored in the liver, which is the central metabolic organ. The liver is also able to produce small amounts of niacin itself and converts the vital substance into the coenzymes NAD and NADP. Other storage locations are the red blood cells (erythrocytes). However, the reserve capacity for niacin is not particularly large and lasts an average of three weeks in adults.
Receptors for niacin are found, for example, in the anterior cingulate cortex, a part of the brain. However, only nicotinamide reaches the brain. Nicotinic acid itself cannot cross the blood-brain barrier.
The discovery of niacin is closely linked to the history of pellagra. This becomes particularly clear when you consider that niacin was formerly known as PP factor (pellagra preventing factor). Pellagra occurs mainly in people with a diet consisting mainly of corn and millet products and is characterized by symptoms such as diarrhea, skin diseases, and dementia.
Niacin was first obtained in 1867 through the oxidation of nicotine. At that time, the substance was mainly used in photography. Its health benefits were not known at the time.
Biochemist Casimir Funk first isolated niacin from yeast and rice bran in 1912. He was actually looking for a cure for the disease beriberi. However, this is caused by a vitamin B1 deficiency.
When Funk realized that niacin had no effect on beriberi, he continued his research. Ultimately, however, it was scientist Joseph Goldeberger who discovered the link between pellagra and niacin.
In 1937, biochemist Conrad Arnold Elvehjem succeeded in revealing the chemical structure of nicotinic acid. To prevent vitamin deficiency, cereal products such as wheat, corn, and millet were enriched with synthetically produced nicotinic acid.
Animal foods such as meat and fish are particularly rich in vitamin B3. Plant products contain less niacin. The United States Department of Agriculture (USDA) has compiled a comprehensive food table listing foods and their niacin content.
Fish and meat (very high in B3):
Milk, dairy products, and eggs (minimal amounts):
Fruits and Vegetables (some mushrooms are standouts):
Nuts and Seeds (solid sources, especially sesame):
Although this vitamin is relatively stable when heated and cooked, it is water-soluble and therefore some is lost during cooking. These can be avoided by using the cooking water for food preparation after cooking.
Most niacin is absorbed in the stomach and upper small intestine. While niacin from animal foods can be absorbed almost 100 percent, the absorption rate for plant foods is only around 30 percent. This is because niacin is bound in plants. The body can only partially break down these covalent bonds to macromolecules.
However, certain cooking methods can increase the proportion of free niacin. The compounds can be broken down by roasting or by pre-treating the grain with calcium hydroxide solution (lime water). In this way, even basic plant-based foods can make a significant contribution to niacin intake.
Nicotinic acid performs various tasks in the body. Among other things, the substance is involved in fat, protein, and carbohydrate metabolism. Niacin is particularly important in the form of the coenzymes NAD and NADP.
NAD, nicotinamide adenine dinucleotide, functions as a coenzyme in the body. It is involved in various redox reactions as a so-called redox coenzyme. In a redox reaction, electrons are transferred from a reducing agent to an oxidizing agent. The simultaneous combination of oxidation and reduction plays a role, for example, in the breakdown of carbohydrates and in the citric acid cycle. The citric acid cycle contributes significantly to energy synthesis in the body's cells.
Nicotinamide adenine dinucleotide phosphate is, among other things, an oxidation partner for glutathione and is also involved in the synthesis of fatty acids. NADP also serves to generate energy and performs antioxidant tasks in the body's cells.
This vitamin is therefore involved in numerous metabolic processes in the body. It:
The body can produce niacin itself with the help of vitamin B6 from the amino acid tryptophan. However, the production of the vitamin is limited and is therefore usually not sufficient to meet the body's needs. The daily requirement for niacin also depends on the body's energy requirements. The more energy the body needs, the more niacin must be obtained from food.
A diet that's low in niacin, vitamin B6, and tryptophan can lead to a deficiency. A deficiency can be caused by both malnutrition and poor nutrition. While malnutrition means that the entire vitamin requirement isn't met due to a lack of food, poor nutrition means that the food you eat isn't balanced. Homeless people and people with eating disorders are especially at risk.
A niacin deficiency can also develop if the body is unable to absorb the vitamin from food. Intestinal diseases such as Crohn's disease or chronic gastritis can reduce absorption.
The need for niacin is increased during pregnancy and breastfeeding, as well as in cases of alcohol addiction. Cancer patients and patients who require dialysis due to kidney disease also suffer more frequently from a B3 deficiency. Various medications can also lead to vitamin deficiency. These include:
Niacin deficiency initially manifests itself only through non-specific general symptoms such as loss of appetite, weight loss, fatigue, weakness, or increased susceptibility to infections. Sleep, concentration, and memory disorders may also occur.
A persistent deficiency is mainly characterized by the three symptoms of the vitamin deficiency disease pellagra:
The disease was first described in 1735 by the Spaniard Gaspar Casal, while the name pellagra was established by the Italian Francesco Frapolli in 1771. At the beginning of the 19th century, the disease spread to France, Romania, and Egypt, among other countries. After 1900, pellagra also became a major problem in the United States of America.
The skin changes particularly severely in cases of niacin deficiency. It shows pronounced pigmentation and flaking. Typically, people with severe vitamin deficiency develop inflammation of the tongue (glossitis). If left untreated, niacin deficiency can lead to death.
Pellagra is a serious disease caused by a deficiency of niacin. Although the disease is no longer as widespread as it was in the 19th century, it still occurs.
A diet that is unbalanced and low in nicotinic acid is the main cause of pellagra. In particular, a diet consisting almost exclusively of alkaline untreated or unroasted corn and sorghum leads to a niacin deficiency.
These foods contain vitamin B3 only in the form of niacin, which cannot be absorbed by the human body in its unaltered form. This results in a vitamin B3 deficiency.
The history of pellagra began with the introduction of corn after the discovery of America. Corn produced good harvests, so it quickly spread throughout Europe. In areas where people mainly ate corn products, many residents fell ill with an unknown disease.
The most noticeable symptom was rough skin, which gave pellagra its name. Although the link between high corn consumption and pellagra was suspected as early as the 18th century, the exact cause remained unknown for a long time.
It was not until the beginning of the 20th century that Joseph Goldberger and his colleagues were able to prove that pellagra is a disease caused by malnutrition and a resulting niacin deficiency.
While hypovitaminosis was widespread throughout Europe in the past, it is now relatively rare. However, there are still cases of pellagra, particularly in poorer regions of Africa, where many people suffer from hunger and have a very unbalanced diet. In Western industrialized countries, hypovitaminosis can occur in people with eating disorders such as anorexia, as well as in alcoholics and homeless people.
Skin changes occur mainly in areas exposed to sunlight. Inflammatory reddening of the skin with severe keratinization and painful skin cracks appear. The skin is darker in color and itchy.
However, it is not only the skin that suffers from vitamin deficiency, but also the mucous membranes. The impairment of the intestinal mucosa leads to diarrhea and digestive disorders. Dementia in patients manifests itself in memory impairment, impaired judgment, intellectual impairment, and personality changes.
Since pellagra is purely a hypovitaminosis, the disease can be easily prevented by taking niacin. Treatment for pellagra also includes immediate administration of nicotinic acid or nicotinamide.
In its guidelines for the prevention and treatment of pellagra, the World Health Organization (WHO) recommends a daily intake of 15 to 20 mg of niacin to prevent pellagra. Patients who are already ill should receive 300 mg of nicotinamide daily for a period of 3 to 4 weeks.
Vitamin B3 basically comes in two different forms: nicotinic acid and nicotinamide.
Nicotinic acid is a carboxylic acid of pyridine. Pyridine-3-carboxylic acid consists of a pyridine ring and a carbon group. The molecular formula is C6H5NO2.
Nicotinamide, on the other hand, is the amide of nicotinic acid. Amides are chemical compounds derived from ammonia. The body is able to convert the two forms into each other.
The different names for vitamin B3 can be confusing. The term niacin is generally used for both nicotinic acid and nicotinamide. Nicotinamide is also known as nicotinic acid amide or niacinamide.
The vitamin B complex comprises a total of eight vitamins, all of which serve as precursors for various coenzymes in the body. In addition to niacin, the B vitamins include:
Although all these vitamins are classified as B vitamins, they are by no means a uniform group, but rather pharmacologically completely different substances. The numbering of the B vitamins is not consistent, as many substances that were previously classified as B vitamins were ultimately not classified as vitamins.
The biggest thing that B vitamins have in common is that they're water-soluble. Except for vitamin B12 and, to a lesser extent, niacin, the body can't store B vitamins. Any extra is peed out, so we need to keep getting them.
Supplementing B vitamins in a complex can be beneficial, as the individual vitamins support each other's effects. Some metabolic processes also require the cooperation of different B vitamins.
For example, vitamin B12 and vitamin B9 can counteract anemia. A vitamin B6 deficiency can also lead to a vitamin B3 or vitamin B12 deficiency.
A deficiency in vitamin B3, which ultimately leads to pellagra, is often accompanied by a deficiency in vitamin B2 and vitamin B1. If these vitamins are also supplemented in the treatment of pellagra, this can have a positive effect on the healing process.
The daily requirement for niacin depends primarily on the body's energy requirements. If the body needs a lot of energy, the requirement for vitamin B3 is also high. The German Nutrition Society (DGE) recommends a daily intake of 2 to 17 mg of niacin, depending on age and gender.
Children and adolescents
Adults
Children and adolescents have an increased need for niacin, especially during puberty. This is because the body needs particularly high levels of vitamin B3 during phases associated with high energy requirements. Growth, skeletal development and sexual maturation all require a lot of energy. In addition, many teenagers do not eat a balanced diet, so nutritional supplements may be beneficial during the growth and puberty phases.
Although niacin requirements decrease slightly with age, absorption disorders often occur in older people, leading to reduced intake. Requirements may also be increased during periods of physical and/or mental stress, so it is important to ensure adequate intake through diet or supplements. Individual requirements may also be higher in cases of increased alcohol consumption and when taking certain medications, such as antidepressants.
There is an increased requirement during pregnancy and breastfeeding. Expectant and breastfeeding mothers should consume between 14 and 16 mg of niacin per day. Women who breastfeed exclusively during the first few months need a lot of vitamin B3.
Cholesterol is a fat-like substance found in all animal cells. It plays a role in the stability of cell membranes and is essential for the production of sex hormones. In humans, most cholesterol is produced in the liver, but some is also absorbed from food.
Cholesterol is insoluble in water and must therefore be bound to lipoproteins such as LDL or HDL for transport. Both total cholesterol levels and LDL and HDL levels play a role in health.
Low-density (LDL) cholesterol has a high fat content compared to high-density (HDL) cholesterol. Cholesterol with a high lipid content tends to be deposited in the blood vessels. This results in calcification of the arteries (arteriosclerosis) with secondary diseases such as heart attack or stroke.
The main task of HDL is to transport excess cholesterol from the tissues back to the liver. Here, the cholesterol is converted into bile acids and excreted with the bile. HDL therefore counteracts deposits in the blood vessels.
The vitamin niacin can have a positive effect on cholesterol levels. Both people with high LDL levels and patients with low HDL levels can benefit from taking vitamin B3.
Niacin leads to reduced production of low-density lipoprotein cholesterol in the liver. At the same time, the substance stimulates the synthesis of high-density lipoprotein cholesterol. Niacin also influences the synthesis of triglycerides. High triglyceride levels are also considered a risk factor for cardiovascular disease.
Statins are a group of drugs prescribed by doctors to treat high cholesterol levels. Well-known drugs containing this active ingredient include simvastatin, lovastatin, and rosuvastatin. These drugs inhibit the enzyme HMG-CoA reductase, which is involved in the production of cholesterol.
Various studies have investigated whether and how niacin can support or supplement therapy with statins and other lipid-lowering drugs. Niacin has proven to be a particularly good alternative to statin therapy in cases of intolerance to cholesterol-lowering drugs.
Many patients with high cholesterol levels who take statins suffer from muscle pain. The prevalence, i.e. the frequency of these so-called statin-associated muscle symptoms (SAMS), is at least 5 percent, with some doctors estimating as much as 20 percent. Niacin can be used to lower cholesterol in these patients.
Even at the maximum dosage, some patients still have elevated LDL levels in their blood. Here too, (supplementary) niacin intake may be beneficial.
Whether improved cholesterol levels actually reduce the risk of cardiovascular events such as heart attacks is controversial. The Cholesterol Lowering Atherosclerosis Study (CLAS) concluded that the combination of niacin and lipid-lowering drugs can counteract the progression of atherosclerosis. Arteriosclerosis is one of the main risk factors for heart attacks and strokes.
The Coronary Drug Project also showed a significant reduction in cardiovascular events after cholesterol-lowering therapy with niacin. The long-term mortality of the test subjects also decreased. However, other studies found no link between improved blood lipid levels and the likelihood of cardiovascular disease.
One of the main symptoms of pellagra, a disease caused by niacin deficiency, is dementia. This highlights the important role that this vitamin plays in brain function.
The psychiatric syndrome of dementia can occur in various diseases. Regardless of the cause, it leads to a restriction of cognitive, emotional, and social abilities.
The most common form of dementia is Alzheimer's disease, also known as senile dementia. Six percent of all 75-year-olds suffer from this form of dementia. The second most common form of dementia is subcortical arteriosclerotic encephalopathy, which is caused by arteriosclerosis of the blood vessels in the brain. Dementia can also occur as a result of alcohol abuse in the context of Korsakoff's syndrome.
The main symptom of all types of dementia is memory impairment. Short-term memory is particularly affected. Later, long-term memory is also impaired. Other symptoms of dementia include:
Many studies have investigated the link between Alzheimer's and niacin. In a 2004 study, scientists were able to show that niacin intake tailored to the body's energy consumption has a protective effect against Alzheimer's disease. The more niacin the test subjects consumed in their diet, the slower the cognitive impairments progressed.
Niacin and other B vitamins can lay the foundation for healthy brain function at an early age and thus possibly prevent dementia. A study showed that dietary intake of B vitamins such as niacin or supplements during childhood and adolescence has a positive effect on cognitive performance in middle age. Based on these research findings, dementia prevention would be a viable option.
Depression is a mental illness that is associated with low mood and negative thought patterns. Depressive disorders are among the most common illnesses in Germany and Europe. Between 10 and 12 percent of people aged 18 to 65 suffer from depression at some point in their lives. The lifetime prevalence is even higher. Nineteen percent of the general population experience at least one depressive episode in their lifetime.
The development of depression is based on a multifactorial process. Biological factors such as genetic predisposition and psychological factors play a role. Social factors such as unemployment or relationship problems also influence the development of mental illness.
Certain neurobiological factors can also influence the development of the disease. These include altered neurotransmitter functions, disturbances in brain function and associated disturbances in brain metabolism.
Most B vitamins, such as vitamin B6, B12 and, of course, vitamin B3, are essential for neural function. A vitamin deficiency can lead to depression or promote its development.
Serotonin is a neurotransmitter found in the central nervous system, among other places. This messenger substance has a pronounced effect on mood. Serotonin ensures that we feel calm and experience inner peace. From a neurochemical perspective, depressive moods are often associated with a serotonin deficiency.
This is why selective serotonin reuptake inhibitors (SSRIs) such as citalopram or sertraline are often used to treat depression. They block the serotonin transporters, thereby increasing serotonin concentrations in the brain. Treatment with SSRIs is often associated with side effects.
In humans, serotonin is produced from the amino acid L-tryptophan via the intermediate product 5-hydroxytryptophan (5-HTP). The enzyme tryptophan pyrrolase is responsible for breaking down the amino acid tryptophan. Nicotinic acid inhibits the activity of this enzyme and thus promotes the conversion of L-tryptophan to 5-HTP, which is then ultimately converted to serotonin. In this way, the vitamin can contribute to healthy serotonin levels and protect against depression.
The body can produce some of its own niacin from the amino acid tryptophan. If the diet does not provide enough tryptophan, the body will use more of it to produce niacin. As a result, less tryptophan is available for serotonin synthesis.
However, treatment with antidepressants can also lead to a vitamin B3 deficiency, especially if little niacin is consumed in the diet. A research group suspects that this is the reason why antidepressants are ineffective in some patients. A niacin deficiency caused by taking antidepressants can cause symptoms that are indistinguishable from the original symptoms of depression. It may therefore be useful to investigate niacin deficiency as a cause of resistance to therapy in patients who do not respond to antidepressants.
The skin covers an area of around 2 square meters and is therefore the largest sensory organ in the human body. It protects us from harmful influences and separates us from the outside world. Beautiful skin also contributes to general well-being and increases self-confidence.
Skin diseases can significantly worsen the appearance of the skin and be accompanied by pain or unpleasant itching. The most common skin diseases include acne and neurodermatitis.
Various symptoms can occur with skin diseases such as acne, neurodermatitis, or rosacea. These include:
Vitamin B3 plays a crucial role in skin health. On the one hand, it stimulates energy production in the skin cells and, on the other hand, it regulates the enzyme poly-ADP-ribose polymerase 1. This enzyme is important for DNA repair and also influences the release of pro-inflammatory cytokines. These two modes of action make it highly effective in the treatment of dermatological conditions.
Treating the skin with vitamin B3 can strengthen its natural protective barrier. The skin loses less water and remains more elastic and supple.
Vitamin B3 also stimulates the synthesis of keratin and ceramides. Keratin is a protein that gives the skin more firmness. Ceramides, on the other hand, are lipids that serve both to form a barrier and to bind moisture. Lipids are considered beneficial for sensitive and mature skin and are therefore primarily known as an anti-aging ingredient.
Acne vulgaris affects 50 to 95 percent of all adolescents. Adults can also suffer from this sebaceous gland disorder. Symptoms include inflammation of the skin with blackheads, pustules, and papules. Depending on the severity, scarring may occur later.
Topical (application at the site of action) and oral use of vitamin B3 can strengthen the skin barrier and regulate sebum production. Niacin also has anti-inflammatory properties. In topical therapy, niacin can even achieve similar results in the treatment of acne as the antibiotic clindamycin.
More and more people are developing skin cancer every year. Increased exposure to UVB and UVA radiation in particular increases the risk of skin cancers such as malignant melanoma and basal cell carcinoma.
Both UVA and UVB radiation cause DNA damage in the skin. Although the body can repair much of this damage, the melanocytes, i.e., the pigment cells of the skin, only have limited repair capabilities. Furthermore, the body's ability to repair damage decreases with age. Repairing DNA damage requires a great deal of energy in the form of ATP.
NAD, which is produced in the body from niacin, is an essential cofactor in the production of ATP. After exposure to UV radiation, niacin stimulates the formation of ATP in the skin cells. In this way, the vitamin also stimulates repair mechanisms and helps protect against DNA damage and thus also against cell degeneration.
A positive effect of niacin supplementation has also been observed in patients with an increased risk of non-melanocytic skin cancer. In one study, one group of high-risk patients received 500 mg of niacin twice daily, while the other group received a placebo twice daily. After one year, the niacin group had a 23 percent lower risk of skin cancers such as basal cell carcinoma and squamous cell carcinoma than the control group.
As early as the 1950s, niacin was prescribed by doctors as a drug for treating high blood lipid levels. Vitamin B3 can have a positive effect on total cholesterol levels in the blood, reduce LDL cholesterol, and stimulate the synthesis of HDL cholesterol.
However, after taking niacin, there may be a brief increase in blood flow to the skin. This so-called flush is accompanied by reddening of the skin and a feeling of heat. Due to this side effect and the introduction of statins for the treatment of high blood lipid levels, niacin has not been able to fully establish itself in cholesterol therapy.
The flush symptoms can be avoided by combining niacin with the active ingredient laropiprant. This blocks the prostaglandin receptors and thus prevents facial redness and feelings of heat.
Preparations containing niacin are prescribed to patients with elevated cholesterol levels who cannot tolerate statins. Niacin may also be useful if statins alone are unable to lower elevated cholesterol levels.
Niacin supplementation may be useful to prevent deficiency symptoms. Various dosage forms and applications are available for this purpose.
A course of niacin treatment can be taken to support the body's functions and metabolic processes. This involves taking 200 to 500 mg of niacin daily over a period of 6 weeks.
Tablets containing niacin or nicotinamide are available in different dosages and can be used as needed. The tablets are simply taken with a large glass of water after a meal.
Vitamin B3 in powder form can be stirred into water, added to food, or filled into capsules and then swallowed. Like tablets or capsules, the powder should also be taken after a meal. Vitamin B3 powder is usually odorless but has an intense taste. If you don't like this taste, you should use capsules or tablets, as these are quicker to take.
A capsule consists of two halves containing niacin or nicotinamide powder. Like the tablets, the capsules are available with different vitamin contents and can therefore be dosed individually.
An overdose can cause unwanted side effects. Serious side effects occur at doses of 2000 to 6000 mg per day.
High doses can cause the following side effects:
Within a few minutes of taking niacin, a short-lived flush may occur. This usually involves tingling of the skin, mostly in the neck area, and severe reddening of the face, often accompanied by sweating and flushing of the palms and soles of the feet.
Within a few minutes of taking niacin, you may experience a brief flush. This usually involves a tingling sensation in the skin, particularly in the neck area, and severe reddening of the face, often accompanied by a feeling of heat. The flush is not harmful and does not indicate an intolerance. If you want to avoid a flush, you should take flush-free nicotinamide instead of niacin.
The flush symptoms can also be alleviated by the following measures:
Niacin is important for your energy metabolism, i.e., for your cells to function at all. It helps break down carbohydrates, fats, and proteins into energy. It also plays a role in DNA repair and supports your skin, nervous system, and digestion.
In higher doses (i.e., therapeutic), it has also been used to lower cholesterol levels, primarily to increase “good” HDL cholesterol and lower triglycerides.
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