Niacin

Definition: Niacin, or vitamin B3 is a member of the water-soluble family of B complex vitamins. It's required for normal digestive function, converting the food you eat to energy and for healthy skin and nerves.

Daily Requirements

Males

1 to 3 years 6 mg per day
4 to 8 years 8 mg per day
9 to 13 years 12 mg per day
14+ years 16 mg per day

Females

1 to 3 years 6 mg per day
4 to 8 years 8 mg per day
9 to 13 years 12 mg per day
14 + years 14 mg per day

Niacin is found in dairy products, poultry, fish, lean meats, nuts, legumes and eggs. Niacin deficiencies are rare, but can lead to pellagra, a disease of the skin and nervous system.

Niacin supplements have been recommended for reducing triglycerides and LDL cholesterol in the blood and to increase levels of HDL cholesterol.

Taking large amounts of supplemental niacin may result in liver damage. The Institute of Medicine established 35 milligrams per day as the upper tolerable intake level for adults. Taking large doses of supplemental niacin will also result in a niacin flush, and can increase glucose levels in diabetes. Large doses of niacin should only be used under the supervision of a physician.

Also Known As: Nicotinic acid, vitamin B3

_Sources:

Medline Plus. "Niacin." NIH. Updated 01/2007.

Food and Nutrition Board. "Dietary Reference Intakes." Institute of Medicine. Published 2004.

American Heart Association. "Cholesterol Medications." Updated 08/2008.