Niacin Benefits

We all know that vitamins and minerals play an important role in maintaining good health. There are 13 vitamins in all that our body requires to fight diseases and to function properly. While vitamin A, D, E and K are fat soluble, vitamin B and C are water soluble. Vitamin B has 8 different types of vitamins. Out of them, vitamin B3 is also known as niacin or nicotinic acid. Like all other vitamins, there are a large number of niacin benefits.

Niacin Benefits
From energy release (by breaking fats and carbohydrates), hormones synthesis, protein metabolism and red blood cells formation, niacin plays an important role in almost 50 different processes of our body. Other niacin health benefits are:

• Niacin is good for cardiovascular health as it keeps a balance between HDL and LDL within our system. It lowers LDL and raises the HDL levels that is important to maintain healthy cholesterol levels in the body. Despite many options available, niacin is most effective in increasing HDL levels. However, although niacin refers to both nicotinic acid and nicotinamide, it is only nicotinic acid that has a role in regulating cholesterol levels.
• Niacin promotes blood circulation in the body. It helps in maintaining normal blood pressure levels and keeps blood triglyceride amounts in check.
• Another vitamin B3 benefit is that it prevents atherosclerosis. The vitamin has been found to reduce the build up of plaques and also reverse their formation in arteries. However, the studies from which these findings were obtained, was carried out using both niacin and another cholesterol medication. Hence the absolute role of niacin against atherosclerosis still remains to be determined.
• Certain studies indicate that niacin reduces the risk of a second heart attack in those who have high cholesterol levels and have suffered a heart attack already. Effectiveness of niacin for those who never had a heart attack is not yet clear.
• Of the many benefits of niacin, one is that of vasodilation. Vasodilation refers to expansion of blood vessels. Niacin facilitates dilation of capillaries that are thinnest of blood vessels thus facilitating blood circulation. Skin is supplied with blood mainly through capillaries. When capillaries in skin dilate under the effect of niacin, it is known as niacin flush. In case the capillaries are blocked, blood supply may be altogether cut off from the area that the capillaries supply blood to. Hence niacin flush benefit involves regular passage of blood through the capillaries.
• Vitamin B3 promotes insulin secretion and also improves insulin sensitivity. This role of niacin has been found to be very useful in maintaining optimum blood sugar levels and checking development of type 1 diabetes.
• Niacin improves the health of our digestive tract. It also keeps our hair and skin healthy.
• Niacin health benefits include treating depression, schizophrenia and inducing relaxation. This vitamin promotes the health of the central nervous system.
• It is also known to be effective in preventing peripheral artery diseases, migraines and motion sickness.
• Niacin helps in reducing risks of cataracts and Alzheimer's disease.
• Niacin deficiency causes muscle weakness, muscle pain, fatigue, headaches, loss of appetite and dementia. One particular condition associated with vitamin B3 deficiency is pellagra. This condition is marked by dermatitis, old age dementia, sensitivity to sunlight, diarrhea and mental confusion.

Sources of Niacin
Now that we know that there are so many niacin benefits, it only becomes natural for us to desire to ensure intake of vitamin B3 in adequate amounts. Important sources of niacin are:

• Meat
• Poultry
• Fish
• Yeasts
• Sunflower seeds
• Dairy products like cottage cheese.
• Fresh vegetables like green peas, beans, tomatoes and husk of cereals.
• Milk and eggs. Though these are not direct sources of niacin, they contain high amounts of tryptophan that is converted into niacin by body.

Despite the various niacin benefits it is important to remember that the intake of this vitamin should be maintained within its recommended limits. Men should have 15 to 19 milligrams of the vitamin daily whereas for women the recommended daily intake is 15 milligrams. Overdose of niacin can be toxic and cause blindness while we already know about the effects of niacin deficiency. One should also ensure adequate intake of iron and vitamin B2 and B6 as lack of these vitamins and mineral increases the risk of vitamin B3 deficiency.