Vitamin B3

(Known as Niacin, Niacinamide, Nicotinic acid, Vitamin B3)

tickBoosts energy
tickAids health
tickVitamin
How does it work?
Vitamin B3 is one of eight water-soluble B vitamins that your body needs on a regular basis.
Who is it used for?
Vitamin B3 is an essential vitamin that your body needs to convert carbohydrate into energy. Symptoms of a deficiency include loss of appetite, skin rash, diarrhoea, and digestive and emotional disturbance.
How does it work?
All B vitamins help the body convert carbohydrates into sugar, which is "burned" to produce energy. Vitamin B3 plays an important role in ridding the body of toxic and harmful chemicals. It also helps the body make various sex and stress-related hormones in the adrenal glands and other parts of the body.

B complex vitamins also play an important role in maintaining muscle tone along the digestive tract and promoting the health of the nervous system, skin, hair, eyes, mouth, and liver. The B vitamins also help to lower homocysteine levels in your body. Homocysteine is an amino acid (an amino acid is a "building block" for protein) found in your blood. Homocysteine levels can increase when your body doesn't completely transform the amino acid methionine (which comes from food) into the various derivatives needed for the formation of protein in the tissues of your body. For most people, the rise in homocysteine is caused by a deficiency in the B vitamins [1, 2, 3].

Vitamin B3 comes in two basic forms-niacin (also called nicotinic acid) and niacinamide (also called nicotinamide). The best food sources of vitamin B3 are peanuts, brewer's yeast, fish, and meat. Some vitamin B3 is also found in whole grains.
How do I use it?
It is very difficult to overdose on vitamin B3, as it is water soluble, and any excess is excreted in the urine. While small doses (200-500 milligrams per day) are generally safe, very large doses (1000 milligrams or more) should not be used without medical supervision.
What results can I expect?
For some people, niacin can cause a mild flushing sensation or reddening of the skin. This is a perfectly normal effect, and usually subsides after 10-15 minutes.
What can it be combined with?
The vitamin can be taken as part of a B-complex or high-quality multi-vitamin supplement. Some bodybuilders also like to combine it with arginine alpha-ketoglutarate to get a better pump in the gym.

1. Hung, C.J., Huang, P.C., Lu, S.C., Li, Y.H., Huang, H.B., Lin, B.F., Chang, S.J., & Chou, H.F. (2002). Plasma homocysteine levels in Taiwanese vegetarians are higher than those of omnivores. Journal of Nutrition, 132, 152-158
2. Seshadri, S., Beiser, A., Selhub, J., Jacques, P.F., Rosenberg, I.H., D'Agostino, R.B., Wilson, P.W., & Wolf, P.A. (2002). Plasma homocysteine as a risk factor for dementia and Alzheimer's disease. New England Journal of Medicine, 346, 476-483
3. Verhoef, P., Kok, F.J., Kruyssen, D.A., Schouten, E.G., Witteman, J.C., Grobbee, D.E., Ueland, P.M., & Refsum, H. (1997). Plasma total homocysteine, B vitamins, and risk of coronary atherosclerosis. Arteriosclerosis, Thrombosis, and Vascular Biology, 17, 989-995

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