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What Does Vitamin B3 Do For You

Supporting Your Skin With B3

The importance of taking Vitamin B3 | The Check Up

With all that in mind, you can consider this key nutrient a must-have in your skin care routine. For B3 use beyond the skin barrier, always consult your general physician or Dermatologist for a professional opinionkeeping yourself, your doctors, and your regimen in sync is the surest way to keep that healthy glow going.

Can You Absorb Enough Of Vitamin B3 From Food

Even if you eat meat products, getting your RDA of niacin can be extremely difficult. This substance is incredibly important to your health and well-being, but even the richest animal sources of this nutrient must be consumed in great quantities to meet your recommended daily vitamin B3 intake. Therefore, it might be necessary to take niacin in supplements to avoid becoming deficient.

Protect Against Skin Damage

Failing to get adequate levels of vitamin B3 in your diet can lead to severe skin sensitivity and damage when exposed to sunlight. This makes sense when you understand that NAD+ plays a role in DNA repair and that low levels of vitamin B3 deplete NAD+.

In one animal study, use of a topical cream containing nicotinamide decreased the risk of UV-induced skin cancers in mice. And in humans, a recent analysis of two prospective cohort studies following men and women for up to 26 years found that higher dietary intake of vitamin B3 may offer protection against certain types of skin cancer. This is good news since it suggests that you can consume enough vitamin B3 from food to reap this benefit. Sunscreens containing nicotinamide are already on the market and may offer further protection.

A recent clinical trial also found that taking an oral nicotinamide supplement may have protective effects against damage from UV radiation and reduce the rate of new, non-melanoma skin cancers. More research is needed before nicotinamide can be recommended for preventing skin cancer.

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What Happens If I Consume Too Much Niacin

Its not possible to overdose on niacin through your diet, but you can if you take too many supplements, for example taking a multivitamin and a separate B-complex.

Too much nicotinic acid can cause itching or flushing skin, and, over time, may lead to liver damage.

Theres not enough research to show what happens if you take too much nicotinamide.16

The NHS says taking less than 17mg of nicotinic acid, or less than 500mg of nicotinamide, a day is not likely to cause any harm.17

Vitamin B3 Foods You Should Add To Your Daily Menu

Vitamin B3 (Niacin) Benefits, Deficiencies, Foods ...

Vitamin B3, or niacin, belongs to B-complex vitamins. Niacin is one of the essential nutrients that our body needs to function normally. Some of its health benefits are enhancing mental health, lowering the risk of heart diseases, and decreasing bad cholesterol.

Thats why it is important to include vitamin B3 foods in your diet. If you are not sure where niacin can be found, this article will provide you with a list of healthy foods that contain this vital nutrient.

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What Happens If I Take Too Much Vitamin B6

When taking a supplement, it’s important not to take too much.

Taking 200mg or more a day of vitamin B6 can lead to a loss of feeling in the arms and legs known as peripheral neuropathy.

This will usually improve once you stop taking the supplements.

But in a few cases when people have taken large amounts of vitamin B6, particularly for more than a few months, the effect can be permanent.

The effect of taking vitamin B6 at doses between 10 and 200 mg is unclear. So there’s not enough evidence to say how long these doses could be taken for safely.

It Promotes Joint Health

Vitamin B3 in the form of niacinamide has been shown to increase joint mobility and decrease joint pain, inflammation, and swelling. Because of its anti-inflammatory effect on joints, niacin may serve as a good treatment option for people with arthritis.

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Should You Take An Oral Vitamin B Supplement

Although its common to find B3 advertised on the packaging of topical products, there are benefits to the oral ingestion of this vitamin, as well.

As Bank explains, this nutrient has been observed to help prevent skin cancer when taken orally. In a New England Journal of Medicine study where researchers gave patients oral niacinamide or a placebo twice daily for 12 whole months, they found that there were 23 percent fewer cases of skin cancer in the group that received niacinamide orally than those who were given a placebo.

Dr. Bank also says that studies have shown that taking vitamin B3 orally might reduce inflammation seen with acne and rosacea while topical niacinamide has been shown to help with skin barrier repair and melasma.

According to the Mayo Clinic, oral vitamin B3 is sometimes prescribed for niacin deficiency and even as part of treatment for high cholesterol. Although it is generally safe, there can be side effects including skin flushing, itching, and nausea. Given that most people get their right amount of internal B3 from their body and diet, make sure to talk with your doctor before you start taking it for any of these reasons.

The Benefits Of Vitamin B3

The Lowdown on Niacinamide (Vitamin B3) – What is Niacinamide? Does Niacinamide fix acne?

In short, it’s incredibly restorative. “Nicotinamide helps restore cellular energy, repair damaged DNA, and reduce the immunosuppressive effects of sun-induced UV rays.” With a fountain of youth likeness, Herrmann compares vitamin B3 to that of a “well-oiled machine,” fighting off internal and external stressors that can ultimately lead to the deterioration or breakdown of our skin and premature signs of aging like discoloration and wrinkles.

Concerning brightness specifically, she tells us: “Nicotinamide has been shown to prevent the transfer of pigment within the skin, which can help reduce brown spots.” Less redness , preserved hydration, a strengthened skin barrier, and the improved synthesis of healthy fats are other benefits cited by Herrmann.

“I recommend it for my sensitive skin patients, or those with other conditions such as rosacea or eczema,” Nazarian tells us. “It can also be found in sunscreens, such as Elta MD UV Clear, and is a good option for people who are concerned about irritation from their skincare products or have difficulty using creams due to allergies. The oral version can also be used to treat acneand is great when oral medications such as antibiotics arent well tolerated.”

Liz deSousa for BYRDIE

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Symptoms Of Vitamin B3 Deficiency

Pellagra and Brain Fog

Severe niacin deficiency causes pellagra, which is characterised by severe mental disturbance. Even minor vitamin B3 deficiency can cause brain fog, memory issues, and difficulty concentrating. Deficiency in this nutrient can also cause depression.

Sunlight-Induced Skin Rash

Since vitamin B3 is essential for UV protection, deficiency in this nutrient can cause a thick, scaly rash on any part of your body that is exposed to sunlight.

Swollen Mouth and Tongue Discolouration

Severe vitamin B3 deficiency can result in swelling in your gums, tongue, and the roof of your mouth. Deficiency in this nutrient also causes your tongue to become bright red.

Why Is Vitamin B3 Necessary For Your Body

Your body automatically converts the niacin you consume into this nutrients metabolically active form, nicotinamide adenine dinucleotide . Your body uses NAD to perform over 400 enzymatic functions, which makes vitamin B3 the most bioactive vitamin by sheer numbers. One example of a function of NAD is the conversion of potential energy in macronutrients into adenosine, which is your bodys main carrier of energy.

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It May Prevent Birth Defects

According to a 2017 study published by The New England Journal of Medicine, niacin supplementation during pregnancy prevented malformations in mice. More human studies need to be done, but preliminary research indicates that niacin may help prevent nicotinamide adenine dinucleotide birth defects in humans and lower overall birth defect rates.

On the other hand, caution is advised for niacin supplementation while breastfeeding, as there is limited human data on the effects of niacin in breastmilk. New or expecting mothers should always talk to their healthcare provider before introducing new supplements or medications during pregnancy or lactation.

The Best Products With Vitamin B3

Vitamin B3 (niacin)

This serum developed by dermatologist Dr. Dennis Gross features an ultra-silky formula loaded with niacinamide , adaptogens, and superfoods meant to fight the effects of stress on skin .

Omorovicza released a skin mask featuring colloidal silver, and it became so popular that they expanded it into an entire line. This toner uses that same silver alongside niacinamide and anti-acne powerhouse salicylic acid to home in on pesky breakouts, discoloration, and redness.

An investment, yes. However, if pigmentation and discoloration seem to have a personal vendetta against you and your complexion, this heavy-hitting serum is expertly formulated with that very concern in mind. Niacinamide is combined with other key ingredients like tranexamic acid, phenylethyl resorcinol, tetrapeptide-30, phytic acid, and a skin-strengthening blend of marine extracts. In English: pretty skin.

In addition to vitamin B3, Juara’s must-have eye cream also contains revitalizing ingredients like fermented sweet black tea, marigold, illipe butter, five-flavor berry, and a special radiance complex meant to increase cell regrowth for a brighter complexion.

Contributing writer Victoria Hoff is Byrdie’s resident dewy skin goddess, so when she recommends a product, you know it’s borderline majestic in benefit. With goods like niacinamide, bioflavonoids, and licorice root, this is her go-to for smoother, stronger skin.

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Tips For Using Niacin

You can reduce the flushing side effects of niacin by taking 30mg of aspirin before taking any niacin. Its recommended that you stop taking niacin two weeks before having any surgery.

Niacin is safe to use for pregnant and breastfeeding women, but they must never exceed the recommended dose. This recommended dose is 35mg per day for people over 18 years old, and 30mg per for people under 18.

Niacin should be avoided if you have liver disease, kidney disease, low blood pressure, or a personal history of gout. Dont forget to regularly check your blood sugar levels if you have diabetes and take niacin.

Its possible for vitamin B3 to interact with other medications and foods including diabetes medication and alcohol. Always consult with your doctor before taking niacin to see how it will interact.

Vitamin B3 can be taken orally or it can be applied topically to treat skin problems such as acne. However, vitamin B3 should only be taken under supervision and with the consideration of a healthcare provider, given the potential side effects.

Lowers Ldl And Increases Hdl Cholesterol

Ever since the 1950s, niacin has been used to treat a high level of cholesterol. In fact, the vitamin can decrease bad LDL cholesterol by 5% to 20%. However, it is not the primary treatment for a high level of cholesterol owing to its potential side effects. Instead, it is primarily used to regulate cholesterol.

Besides lowering bad cholesterol, vitamin B3 also works to increase good HDL cholesterol. It does this by stopping the breakdown of apolipoprotein A1, a protein that assists in the making of HDL. Various studies have shown that vitamin B3 increases levels of HDL cholesterol by 15% to 35%.

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Vitamin B3 In People With Low Immunity

Early studies show that vitamin B3 seems to protect people with poor immunity against basal cell carcinoma, squamous cell carcinoma and solar keratoses . This has been specifically researched in organ transplant recipients, but the findings may also apply to people with low immunity due to immune-suppressing medications and diseases affecting the immune system such as some types of leukaemia .

Vitaminutes: What Is Vitamin B3

Vitamin B3 (Niacin) Quick Review

Throughout the Vitaminutes series, weve looked at Vitamin A, Vitamin C, Vitamin E and Vitamin K. Today were tackling Vitamin B3, what it is and why you need it.

What it does

Vitamin B3 comprises niacin, also known as niacin or nicotinic acid, and niacinamide, and promotes overall health. Like other B vitamins, it helps the body convert food into energy, and is good for a healthy brain, nervous system and even skin.

Its used to lower cholesterol and triglycerides, and some researchers have found it useful in alleviating arthritis pain and stiffness. Possible other uses include prevention of atherosclerosis, Alzheimers disease and cataracts.

Where to find it

You can derive B3 from from meat, fish and poultry, as well as eggs, whole grains, green vegetables, beans and peanut butter, according to the National Institutes of Healths National Library of Medicine.

Both niacin and niacinamide are forms of B3 your body can make niacinamide from miacin, or from tryptophan . Both are available as supplements and sometimes used interchangeably, but not always if using a supplement, consult a doctor.

How much you need

Vitamin B3 is among the water-soluble vitamins, meaning it is not stored in the bodys fat tissues. You need to take in enough daily to sustain functions. Your recommended daily intake: 16 milligrams for adult males and 14 mg for adult females.

If you dont get enough

The last word

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If You’re Pregnant Or Could Get Pregnant

If you’re pregnant, trying for a baby, or could get pregnant, it’s recommended that you take a 400 microgram folic acid supplement daily until you’re 12 weeks pregnant.

Folic acid supplements need to be taken before you get pregnant, so start taking them before you stop using contraception or if there’s a chance you might get pregnant.

This is to help prevent neural tube defects, such as spina bifida, in your baby.

Some women have an increased risk of having a pregnancy affected by a neural tube defect and are advised to take a higher dose of 5mg of folic acid each day until they’re 12 weeks pregnant.

This is important and unlikely to cause harm, as it’s taken on a short-term basis, but speak to your doctor first.

Get more advice about vitamins and minerals during pregnancy, including who should take a higher dose of folic acid.

Deficiency Symptoms And Causes

A deficiency in niacin is generally uncommon in developed countries where malnutrition is rare. Some of the most common causes of deficiency include alcoholism, malnutrition, digestive disorders and prolonged use of certain medications that interfere with absorption.

Clinical symptoms of a vitamin B3 deficiency are usually categorized as the 4 Ds: dermatitis , diarrhea, dementia and death. Diagnosis is usually clinical, and dietary supplementation with high doses of niacin is generally successful is resolving symptoms.

When a niacin deficiency is seen, the following are some of the most common signs and symptoms:

  • Pellagra characterized by skin inflammation, hallucinations, digestive distress. Usually occurs in malnourished people or those with alcoholism and can include rash, stomatitis, diarrhea and mental problems.
  • Mucous membrane swelling symptoms that affect the mouth, vagina and urethra tongue can cause pain in the mouth, increased salivation, swelling of the tongue and ulcers.
  • Skin symptoms, including several types of lesions.
  • Digestive disturbances symptoms include burning in the pharynx and esophagus, stomach discomfort, constipation, nausea, vomiting and diarrhea.
  • Brain impairment and psychosis some studies have found a link between niacin and depression, impaired consciousness, cognitive decline, disorientation, confusion, mania or paranoia.

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Could Promote Good Digestion And Gut Health

Vitamin B3 is critical for many digestive functionsthe breakdown of carbs, fats, and alcoholand keeping your GI tract happy. Low levels of vitamin B3 in the diet can cause an upset digestive system, and a severe deficiency can result in a disease called pellagra, which causes diarrhea, vomiting, and other serious symptoms.

Preliminary research links vitamin B3 to digestive ailments such as irritable bowel syndrome, but further research is warranted. In the meantime, know that human studies looking at treatment with high supplemental doses of nicotinic acid has been associated with ulcers in the digestive tract. So for now, focus on eating quality food sources of vitamin B3, and don’t self-treat with supplements unless you consult with a doctor.

Are There Any Side Effects

Why do you need vitamin B3?

As an essential vitamin, vitamin B3 wont cause adverse reactions when taken in proper doses. However, it can cause irritation if you use too high a concentration, or if you apply topical creams too often.

In general, you should look for low concentrations of vitamin B3 in your products, around two percent. You should also apply only once or twice a day to avoid overstimulating your skin.

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How Does Vitamin B3 Help The Body

Niacin, also known as vitamin B3, is an important nutrient. In fact, every part of your body needs it to function properly. As a supplement, niacin may help lower cholesterol, ease arthritis and boost brain function, among other benefits. However, it can also cause serious side effects if you take large doses.

Also, how much vitamin b3 should I take?

  • Children: between 2-16 milligrams daily, depending on age.
  • Men: 16 milligrams daily.
  • Women : 18 milligrams daily.
  • Women : 17 milligrams daily.
  • Maximum daily intake for adults of all ages: 35 milligrams daily.
  • Additionally, does vitamin b3 have side effects? When doses of over 3 grams per day of niacin are taken, more serious side effects can happen. These include liver problems, gout, ulcers of the digestive tract, loss of vision, high blood sugar, irregular heartbeat, and other serious problems.

    Moreover, is it safe to take 500mg of niacin a day?

    At much higher doses niacin is used as a treatment for high cholesterol. These higher doses of niacin cause an intense flushing or “prickly heat” sensation to the face and upper body, usually 15-30 minutes after taking a relatively large dose .

    Does niacin give you energy?

    Like other B vitamins, niacin helps the body break down carbohydrates, fats and proteins into energy, according to the University of Maryland Medical Center. Some studies have found the taking niacin may help stroke patients.

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