If you are in search of vitamin B3 supplementation, you have come to the right place. In today's article, you will clear all your doubts about niacin.
A B-complex vitamin that acts in the energy production of the body and brings countless health benefits, niacin can be found in food but, in some cases, it may be necessary to supplement. Below, we will show you how to choose the best B3 supplement.
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- 2 Summary
- 3 The Best Niacin: Our Picks
- 4 Buying guide
- 5 Purchase Criteria: How to evaluate niacin supplements
- Niacin is a B-complex vitamin that helps prevent and treat pellagra, as well as lowering triglycerides and providing other benefits to the body.
- If you are deficient in niacin, a doctor should recommend that you start taking vitamin B3 supplements.
- To buy the best niacin supplement you will need to take into account the formula of the product, the dose and the amount that comes in the bottle.
The Best Niacin: Our Picks
In this Buying Guide we will help you to clear up these and other doubts so that you can buy the best niacin supplement according to your nutritional needs.
What is niacin?
Essential for our health, it performs various functions in our organism, such as improving blood circulation, relieving migraines, lowering cholesterol and controlling diabetes.
The absorption of this vitamin occurs in the small intestine, and its excess is eliminated through urine. In general, niacin is consumed through the ingestion of various foods.
However, the use of vitamin B3 supplements may be necessary and recommended in situations of nutrient deficiency.
Niacin: What is it for?
For example, niacin can act to reduce cholesterol levels in the body and to produce insulin. Moreover, according to specialists, niacin is beneficial for reducing arthritis symptoms and also prevents diseases such as cataracts, atherosclerosis and Alzheimer's.
Another benefit of vitamin B3 in our organism is that it is good for the health of the nervous system and makes the digestion of food in the stomach more effective.
But the advantages of vitamin B3 do not stop there. We list below, other functions of niacin in our health. Take a look:
- It helps remove toxic chemicals from our body;
- Participates in the process of digestion and absorption of carbohydrates, fats and proteins;
- Participates in the production of energy from the ingestion of food;
- Participates in the production of sexual hormones and hormones related to stress;
- Helps in the maintenance of a healthy skin
- Contributes to the proper functioning of the cardiovascular and nervous systems.
Which foods are a source of niacin?
In general, the foods rich in niacin are: Liver, fish, cereals, seeds and oilseeds, vegetables and fruits.
However, experts warn that when cooked, niacin-rich foods can lose some of the vitamin B3 during the cooking process since, as we have seen, niacin is water-soluble.
Anyway, in order for you to understand the level of niacin present in these foods, we have created the following table that shows the amount of vitamin B3 contained in each 100 g of food:
|Food (100 g)||Amount of Niacin|
|Grilled liver||11.92 mg|
|Cooked chicken||7.6 mg|
|Canned tuna||3.17 mg|
|Sesame seed||5.92 mg|
|Cooked salmon||5.35 mg|
|Tomato extract||2.42 mg|
How much niacin should I take?
But it is also important to analyse with your doctor if there is in fact a need for supplementation or deficiency of niacin in your organism.
Only after this analysis will your doctor be able to recommend the ideal dosage of niacin for you to take.
But, for your information, we list below the approximate and daily dosage that is recommended by specialists according to the age group:
- Babies from 0 to 6 months of age: 2 mg;
- From 7 to 12 months old: 4 mg;
- Babies from 1 to 3 years old: 6 mg;
- Children from4 to 8 years old: 8 mg;
- Children from 9 to 13 years of age: 12 mg;
- Men from 14 years of age: 16 mg;
- Women from 14 years of age: 18 mg;
- Pregnant women: 18 mg;
- Lactating women: 17 mg.
When to use the niacin supplement?
This is because the use of supplements should only be done on the advice of a specialist and after a blood test.
Nicotinamide reduces skin dryness and improves skin texture. Moreover, this substance has an anti-inflammatory action, regulates the production of the sebaceous glands and prevents skin inflammation. That is why nicotinamide is indicated to fight acne
If a vitamin B3 deficiency is detected in your body, you will most likely need to take a supplement.
Severe niacin deficiency causes a disease called pellagra, which causes disorders in various parts of the body such as dermatitis, diarrhoea and dementia. Other symptoms of pellagra are:
- Digestive disorders: Vomiting, diarrhoea, constipation, low production of hydrochloric acid and swollen tongue;
- Neurological disorders: Mental confusion and disorientation, psychosis, delirium and dementia, depression, tremors, headache and memory loss;
- Skin disorders: flaking, dark pigmentation on legs and arms, cracked skin and dermatitis.
In addition, it is possible that niacin deficiency causes other symptoms that may be related to inflammation and rashes on the skin, as well as cirrhosis and diabetes.
What are the side effects of niacin?
This is because the consumption of niacin through food supplements can cause side effects.
The main side effects of vitamin B3 supplementation include itching and burning sensations on the skin, redness and nausea.
Moreover, even though there are no contraindications to niacin supplementation, the fact is that its consumption may cause an increase in adverse reactions if administered with cholesterol-lowering drugs such as lovastatin, pravastatin and simvastatin.
How much does niacin cost?
Purchase Criteria: How to evaluate niacin supplements
Once you are sure that you need to take niacin supplementation it is time to set out to choose the best product.
Since you will find a wide variety on sale, we recommend that you compare the following criteria that differentiate one B3 supplement from another. They are:
From here, you check out the best way to take each of these aspects into consideration.
Isolated or B-complex
The first factor you should look at when choosing the best niacin supplement is its formulation.
This is because you will find supplements that contain vitamin B3 in its pure form, or together with other B vitamins and even together with other substances.
For example, it is very common to find vanadium, chromium and niacin supplements combined. Another option, would be the combination of selenium, silicon, vitamin K2 and vitamin B3.
Generally speaking, those suffering from severe deficiency usually prefer supplements containing only niacin in its concentrated form and higher dosage.
Capsule or liquid
Next, it is important to take into account the form in which the niacin supplement is consumed. Here the choice is very personal and will depend on your needs.
In this case, you will find vitamin B3 in capsule form or in its liquid form.
Capsules are usually more convenient to take whenever and wherever you are. However, liquid niacin is more appropriate for those who have difficulty absorbing and swallowing it.
Quantity and dose
Another criterion that deserves your attention when buying your niacin supplement is the amount of vitamin B3 that comes in the bottle and the daily dose recommended by the manufacturer, along with the dosage of the vitamin in each dose.
You will find bottles that contain between 60 and 120 tablets. With regards to the dosage, the variation will depend on the type of supplement you choose.
The options that have only niacin in their composition usually have a higher dose of vitamin B3, around 500 mg. In the case of multivitamins, the dose of niacin is usually 16 mg in each capsule.
Kits and shelf-life
Finally, you should also take into consideration that it is not rare that you will have the option to buy more than one bottle of the niacin supplement.
Especially in internet shops, there are many promotions in which you end up paying a cheaper price if you buy more than one niacin supplement at once.
But, in this case, it is also fundamental to pay attention to the expiry date of the supplements. After all, there is no point in saving money if you end up not being able to consume all the supplements by the expiry date.
(Source of the highlighted image: Aleksandra Gigowska/ 123rf.com)