All About Vitamin B3

Vitamin B3, also known as niacin or nicotinic acid, is an organic compound with the formula C₆NH₅O₂. It also comes in another form called niacinamide (or nicotinamide), and the body can convert one form to the other. It’s an essential nutrient your body needs from food, and a deficiency can lead to a condition called pellagra.

One of the great things about Vitamin B3 is that it helps raise your good HDL cholesterol, which is why it plays a role in reducing the risk of heart disease.

Why Your Body Needs Vitamin B3

Vitamin B3 is water-soluble, which means your body doesn’t store it—it needs a regular supply. Its main job is to help convert carbs into energy, which is then distributed throughout your body. It also helps keep your blood cells healthy and your metabolism running smoothly. That’s why having enough niacin in your daily diet can help keep you feeling energetic and sharp all day.

How Much Do You Need?

To get the benefits of Vitamin B3, you only need a small daily amount. It’s best to get it through a balanced diet with plenty of fruits, vegetables, and whole foods—especially if you're over 50. Here’s a general guide for daily intake:

• Kids (2–12 years): 2–12 mg
• Women: 14 mg
• Men: 16 mg
• Pregnant or breastfeeding women: 18 mg
• Upper daily limit: 35 mg

Where to Find Vitamin B3

You can find niacin naturally in a variety of foods, including:

• Meat and poultry
• Eggs and dairy products
• Leafy greens, carrots, and tomatoes
• Fish
• Avocados and dates

Health Benefits of Vitamin B3

• Lowers cholesterol levels and supports liver and artery health.
• Helps prevent atherosclerosis by producing histamine, which widens blood vessels and boosts circulation.
• May help manage or prevent diabetes by reducing insulin resistance.
• Has shown promise in treating drug addiction when taken orally.
• Helps prevent osteoporosis.
• Slows down aging, especially when consumed in foods like eggs, green veggies, beans, milk, and whole grains.
• Supports healthy, glowing skin—keeps it soft and moisturized, and helps prevent acne and breakouts.
• May help protect against skin cancer.
• Promotes hair growth and reduces hair loss.
• Supports a healthy nervous and digestive system.

Potential Side Effects of Vitamin B3

Even though niacin has a lot of health benefits, taking high doses can cause some side effects. These may include:

• Stomach upset—so it’s best taken with food
• Flushed or red skin
• Irregular heartbeat
• Muscle damage, liver issues, and low blood pressure
• Headaches
• Nausea, vomiting, or diarrhea