Niacin (also known as Vitamin B3) is a water-soluble vitamin that plays a crucial role in energy metabolism, cellular function, and enzyme activity. It is an essential nutrient, meaning the body cannot produce it in sufficient quantities and must obtain it from food or supplements.
Explanation of Niacin’s Role
Niacin is a precursor to two important coenzymes:
- Nicotinamide Adenine Dinucleotide (NAD⁺)
- Nicotinamide Adenine Dinucleotide Phosphate (NADP⁺)
These coenzymes are essential for redox reactions, energy production, and DNA repair.
Key Functions of Niacin
- Energy Metabolism:
- Niacin helps convert carbohydrates, fats, and proteins into usable energy by aiding enzymes in redox reactions.
- Cellular Repair & Longevity:
- NAD⁺, derived from niacin, is involved in DNA repair and cell survival.
- Antioxidant & Anti-Inflammatory Effects:
- Niacin helps protect cells from oxidative damage.
- Cardiovascular Health:
- High-dose niacin can help lower LDL (bad cholesterol) and increase HDL (good cholesterol).
- Brain Function & Mental Health:
- Supports neurotransmitter function and may help in conditions like depression and Alzheimer’s.
Sources of Niacin
- Animal Sources:
- Chicken, beef liver, fish (tuna, salmon)
- Plant Sources:
- Peanuts, whole grains, mushrooms, avocados
- Fortified Foods:
- Breakfast cereals, enriched flour
Deficiency & Symptoms
A deficiency in niacin leads to pellagra, characterized by:
- Dermatitis (skin issues)
- Diarrhea
- Dementia
- Death (if untreated)
Niacin as a Supplement
- Niacinamide (Nicotinamide): A form of niacin that does not cause flushing.
- Nicotinic Acid: Can cause a temporary flushing effect (warm, red skin).
- Nicotinamide Riboside (NR) & Nicotinamide Mononucleotide (NMN): Specialized forms used to boost NAD⁺ levels for anti-aging benefits.