What is Vitamin B3
(Niacin)?
B3 is one of 8 B vitamins. It is also known as niacin
(nicotinic acid) and has two other forms, niacinamide (nicotinamide) and
inositol hexanicotinate, which have different effects from niacin.
All B vitamins help the body to convert food
(carbohydrates) into fuel (glucose), which is used to produce energy. These B
vitamins, often referred to as B complex vitamins, also help the body use fats
and protein. B complex vitamins are needed for healthy skin, hair, eyes, and
liver. They also help the nervous system function properly.
Niacin also helps the body make various sex and
stress-related hormones in the adrenal glands and other parts of the body.
Niacin helps improve circulation.
All the B vitamins are water-soluble, meaning that the
body does not store them.
Vitamin B3
Deficiency and Overdose
You can meet all of your body's needs for B3 through
diet. It is rare for anyone in the developed world to have a B3 deficiency. In
the United States, alcoholism is the main cause of vitamin B3 deficiency.
Symptoms of mild deficiency include indigestion, fatigue,
canker sores, vomiting, and depression. Severe deficiency can cause a condition
known as pellagra. Pellagra is characterized by cracked, scaly skin, dementia,
and diarrhea. It is generally treated with a nutritionally balanced diet and
niacin supplements. Niacin deficiency also causes burning in the mouth and a
swollen, bright red tongue.
Very high doses of B3, available by prescription, have
been studied to prevent or improve symptoms of the following conditions.
However, at high doses niacin can be toxic. You should not take doses higher
than the Recommended Daily Allowance (RDA), except under your doctor's
supervision. Researchers are trying to determine if inositol hexanicotinate has
similar benefits without serious side effects, but so far, results are
preliminary.
Brief Niacin
History
One of the most publicized cases of Niacin used as a cure
for depression surrounded Bill Wilson (the founder of AA). Bill struggled with
chronic depression much of his life, and after being introduced to
psychiatrists Humphrey Osmond and Abram Hoffer in the late fifties, he began
participating in a study including the use of Niacin for depression.
Bill supported Niacin so strongly, that he attempted to
introduce its use to the AA organization, but the idea was fully rejected by
the fellowship. Bill published several articles, and detailed his experiences
with depression and his cure, in the book, “Pass It On.”
Since the research in the fifties, various nutritionists
(and very few enlightened doctors) have prescribed high doses of Niacin for
chronic depression. Unfortunately, treatment of serious illnesses with vitamin
therapy has become dangerous ground for most doctors to walk on. In fact, in
the United States, it is against the law to prescribe nutrition or vitamins to
treat cancer patients (promoting natural cures landed Juice Master, Jason Vale
in prison).
How to Take It
It is important to recognize that depression and anxiety
can actually be enhanced by poor diet and stress. Niacin itself should not be
the first treatment if nutrition, exercise and stress are not being addressed.
Simply improving your diet, exercising regularly and taking time to meditate or
relax, could greatly improve problems with depression and anxiety.
It is also important to note that many prescription
medications for emotional illness have their own side effects. Taking these
drugs can actually enhance emotional distress, or have other adverse effects.
If depression and anxiety are severe enough however, you
should probably seek out medical care from a doctor who is familiar with
natural remedies and treatments. Niacin has not been known to cause death, but
should be taken in carefully managed doses and supplemented with other vitamins
(especially the other B vitamins).
Most doctors will prescribe Niacin in small frequent
doses, and slowly increase these doses daily. Large amounts of Niacin will
cause your skin to flush, but a slight niacin flush should end in about ten
minutes or so and is considered normal. A doctor will most likely suggest that
Niacin be taken after each meal in a small dose (such as 25 mg), and may
increase that dose each day (such as 50mg at breakfast, then 25mg for lunch and
dinner). These doses will not usually exceed 3,000 to 9,000 mg a day, and will
be reduced if the patient’s skin continues to flush.
Niacin not only treats depression, but has also been
shown to aid with sleeping problems, addiction, arthritis, schizophrenia, and
high cholesterol.
Official daily recommendations for niacin in the diet of
healthy individuals are listed below.
Generally, high doses of niacin are used to control
specific diseases. Such high doses must be prescribed by a doctor, who will
have you increase the amount of niacin slowly, over the course of 4 - 6 weeks,
and take the medicine with meals to avoid stomach irritation.
* Men 19 years and older: 16 mg (RDA)
* Women 19 years and older: 14 mg (RDA)
* Pregnant women: 18 mg (RDA)
* Breastfeeding women: 17 mg (RDA)
Niacin and
Depression: To Flush or Not to Flush
One of niacin's unique properties is its ability to help
you naturally relax and get to sleep more rapidly at night. It is also well
established, that niacin helps reduce harmful cholesterol levels in the
bloodstream. Abram Hoffer, M.D., Ph.D. explains: "Niacin is one of the
best substances for elevating high density lipoprotein cholesterol (the
"good cholesterol) and so decreases the ratio of the total cholesterol
over high density cholesterol."
Another niacin feature is its ability to greatly reduce
anxiety and depression. Yet another feature of niacin is that it dilates blood
vessels and creates a sensation of warmth, called a "niacin flush."
This is often accompanied with a blushing of the skin. It is this
"flush" or sensation of heat that indicates a temporary saturation of
niacin. When you flush, you can literally see and feel that you have taken
enough niacin. The idea is to initially take just enough niacin to have a
slight flush. This means a pinkness about the cheeks, ears, neck, forearms and
perhaps elsewhere. A slight niacin flush should end in about ten minutes or so.
If you take too much niacin, the flush may be more pronounced and longer
lasting. If you flush beet red for half an hour and feel weird, well, you took
too much. And large doses of niacin on an empty stomach is certain to cause
profound flushing.
"With larger initial doses, the flush is more
pronounced and lasts longer," says Dr. Hoffer. "But with each
additional dose, the intensity of the flush decreases and in most patients
becomes a minor nuisance rather than an irritant. Niacin should always be taken
immediately after finishing ones meal."
The best way to accurately control the flushing sensation
is to start with very small amounts of niacin and gradually increase until the
first flush is noticed. One method is to start with a mere 25 milligrams (25
mg) three times a day, say with each meal. The next day, try 50 mg at
breakfast, 25 mg at lunch and 25 mg at supper. The following day, one might try
50 mg at breakfast, 50 mg at lunch, and 25 mg at supper. And, the next day, 50
mg at each of the three meals. The next day, 75 mg, 50 mg and 50 mg. Then, 75.
75 and 50, and so on. In this way, you have increased at the easy rate of only
25 mg per day. One would continue to increase the dosage by 25 mg per day until
the flush occurs.
It is difficult to predict a saturation level for niacin
because each person is different. As a general rule, the more you hold, the
more you need. If you flush early, you do not need much niacin. If flushing does
not happen until a high level, then your body is obviously using the higher
amount of the vitamin.
Now that you have had your first flush, what next? Since
a flush indicates saturation of niacin, it is desirable to continue to repeat
the flushing, just very slightly, to continue the saturation. This could be
done three or more times a day. To get to sleep sooner at night, niacin can be
taken to saturation at bedtime, too. You might be asleep before you even notice
the flush.
An important point here is that niacin is a vitamin, not
a drug. It is not habit forming. Niacin does not require a prescription because
it is that safe. It is a nutrient that everyone needs each day. Different
people in different circumstances require different amounts of niacin.
Says Dr. Hoffer: "A person's "upper limit is
that amount which causes nausea, and, if not reduced, vomiting. The dose should
never be allowed to remain at this upper limit. The usual dose range is 3,000
to 9,000 milligrams daily divided into three doses, but occasionally some
patients may need more. The toxic dose for dogs is about 5,000 milligrams per
2.2 pounds (1 kilogram) body weight. We do not know the toxic dose for humans
since niacin has never killed anyone."
Inevitable physician skepticism and questions about
niacin's proven safety and effectiveness are best answered in Orthomolecular Psychiatry,
edited by David Hawkins, M.D. and Linus Pauling, Ph.D. This nearly 700-page
textbook is the standard reference for details on niacin therapy. Persons with
a history of heavy alcohol use, liver disorders, diabetes, or pregnancy will
especially want to have their physician monitor their use of niacin in
quantity. Monitoring long-term use of niacin is a good idea for anyone. It
consists of having your doctor check your liver function with a simple blood
test.
Plain and simple niacin may be purchased in tablets at
any pharmacy or health food store. Tablets typically are available in 50 mg,
100 mg, or 250 mg dosages. The tablets are usually scored down the middle so
you can break them in half easily. You can break the halves in half, too, to
get the exact amount you want.
If a niacin tablet is taken on an empty stomach, a flush
will occur (if it is going to occur at all) within about 20 minutes. If niacin
is taken right after a meal, a flush may be delayed. In fact, the flush may
occur long enough afterwards that you forgot that you took the niacin! Do not
let the flush surprise you. Remember that niacin does that, and you can monitor
it easily.
If you want a flush right away, you can powder the niacin
tablet. This is easily done by crushing it between two spoons. Powdered niacin
on an empty stomach can result in a flush within minutes. Sustained release
niacin is often advertised as not causing a flush at all. This claim may not be
completely true; sometimes the flush is just postponed. It would probably be
difficult to determine your saturation level with a sustained- or time-released
product. They are also more costly.
There is nothing wrong with niacinAMIDE, by the way. That
form of vitamin B-3 is frequently found in multiple vitamins and B-complex
preparations. Niacinamide does not cause a flush at all. It is less effective
in inducing relaxation and calming effects. Niacinamide also does not
significantly lower serum cholesterol. This is an important distinction to make
when purchasing.
It is a good idea to take all the other B-complex
vitamins in a separate supplement in addition to the niacin. The B-vitamins,
like professional baseball players, work best as a team. Still, the body seems
to need proportionally more niacin than the other B vitamins. Even the U.S.
Recommended Daily Allowance (RDA) for niacin is much more than for any other
B-vitamin. Many physicians consider the current RDA for niacin of only 20 mg to
be excessively low for optimum health. While the government continues to
discuss this, it is possible to decide for yourself based on the success of
doctors that use niacin for their patients every day.
Diet for B3
For people who despise vitamins and natural supplements, but
still thinking about depression prevention measures through diet, it is important
to include foods in your daily menu that will increase your Vitamin B3 levels.
At the end of the day, you want to make sure you are getting as much as you
need so you do not have to rely on supplements.
Top 10 Foods:
1. Chicken. The
reason most Americans do not have a problem getting enough niacin is that
chicken is the most widely consumed meat, and contains plenty of niacin. A
serving of chicken gets you roughly halfway to what you need for the day, which
means if you have chicken at one meal and another meat source on this list for
the other meal, you should be totally covered. Serving Size (100 grams), Niacin
(7.8 milligrams), 172 calories.
2. Bacon. While bacon generally gets a bad reputation for being so
high in fat, calories, and cholesterol, it is also relatively high in niacin.
As long as you keep your portion sizes reasonable, you can enjoy bacon.
Consider going with turkey bacon, as turkey also makes the list and will
provide you with a nice dose of niacin as well, while reducing the bad stuff
bacon is known for. Serving Size (100 grams), Niacin (11 milligrams), 476
calories.
3. Tuna. Good news if you already consume tuna on a regular basis,
it is high in niacin compared to many other foods. It is also a good source of
omega-3s as well as protein. There are concerns about the mercury content, so
you may not want to rely on tuna for your daily niacin consumption, but it is
nice to have once in awhile. Serving Size (100 grams), Niacin (5.8milligrams),
184 calories.
4. Mushrooms. Pick your mushroom and chances are it will go a long way
in helping with your niacin needs. The interesting thing about mushrooms is
that each type brings its own benefits to the table. Some kinds, like
portabella, are known for their texture and heartiness. Others, like shiitake,
are getting press for their anti-cancer benefits. Serving Size (100 grams),
Niacin (5 milligrams), 38 calories.
5. Broccoli. Broccoli is a superstar food that can do pretty much
anything. While it does not contain whopping amounts of niacin, it will
contribute to the cumulative total for the day, and provides so many other
benefits that it is almost silly not to eat it on a very regular basis. You
will be getting extra protein, fiber, and a host of vitamins and minerals with
each serving. Serving Size (100 grams), Niacin (0.64 milligrams), 34 calories.
6. Veal. Different cuts of veal will have different amounts of
niacin in them, but rest assured knowing that whichever cut you pick it will be
high in niacin. You may even end up with two thirds of your daily niacin
recommendation met with one serving of veal. While it is not likely to become a
regular part of your menu, it will help when you do eat it. Serving Size (100
grams), Niacin (9.42 milligrams), 172 calories.
7. Turkey. It is nice that turkey is high in niacin because it is
readily available and is one of the most popular sandwich fillers in the
country. Just be sure to go with roasted turkey breast so you avoid nitrates
and added sodium that comes in deli meats. Turkey almost covers your daily
requirement in one shot. Serving Size (100 grams), Niacin (11.75 milligrams),
104 calories.
8. Broccoli. Broccoli is a superstar food that can do pretty much
anything. While it does not contain whopping amounts of niacin, it will
contribute to the cumulative total for the day, and provides so many other
benefits that it is almost silly not to eat it on a very regular basis. You will
be getting extra protein, fiber, and a host of vitamins and minerals with each
serving. Serving Size (100 grams), Niacin (0.64 milligrams), 34 calories.
9. Organ Meats. Organ meats might score you some grimaces from your
family when you serve it up, but the nutritional content makes it hard to
overlook them as a viable food source. They are off the charts in several
vitamins and minerals, and niacin is one of them. No matter which organ you go
with, or which animal, chances are it will top the niacin charts at over 10
milligrams per 100 gram serving. Serving Size (100 grams), Niacin (most are
over 10 milligrams), calories vary.
10. Asparagus. Asparagus is a great vegetable to include on your plate,
and can play a part in the bigger niacin picture. It serves as the perfect
supplement to other foods higher in niacin. Try serving it next to a main dish
containing chicken or beef and it will help round out the nutritional profile
and add a bit more niacin to the equation. It is best not to rely on any one
food for your vitamin needs, and eat a balanced diet to make sure you are
getting everything. Serving Size (100 grams), Niacin (1 milligram), 20
calories.
Sources and
Additional Information:
