howtosupplement
Deficiency/Heart/Longevity

Niacin (Vitamin B3)

Water-soluble vitamin B3 that prevents deficiency and, at higher doses, improves blood lipids in selected adults.

Niacin (Vitamin B3)

Niacin (Vitamin B3)

60
score
A
evidence
Caution
risk
Quick Take

Useful for low intake or clinician-guided lipid therapy; not a routine high-dose wellness supplement.

Niacin is a water-soluble B vitamin found in meat, fish, peanuts, mushrooms, and fortified grains. It helps form NAD and NADP, coenzymes used in energy metabolism and DNA repair; in nicotinic acid form, higher doses also reduce liver VLDL production. Best-supported uses are correcting niacin deficiency and, at gram doses, improving triglycerides, LDL, HDL, and lipoprotein(a). People with low intake, malabsorption, or clinician-guided lipid treatment benefit most.

Proven Benefits

01
Corrects niacin deficiency
02
Improves lipid profile
03
Lowers lipoprotein(a)
04
Reduces recurrent skin cancers
05
May improve endothelial function

Protocol

Amount
16-35 mg
Frequency
Once daily
When
With food if using nicotinic acid to reduce stomach upset and flushing; niacinamide can be taken any time.

Onset Time

Days to weeks for deficiency symptoms; 4-8 weeks for lipid changes

Who Should Consider

Adults with very low dietary intake
People with malabsorption or heavy alcohol use
Adults using clinician-guided niacin for high triglycerides
People with elevated lipoprotein(a)
Adults with recurrent non-melanoma skin cancer

Food Sources

  • Chicken breast (~10-14 mg per 100 g)
  • Tuna (~10-18 mg per 100 g)
  • Salmon (~8-9 mg per 100 g)
  • Peanuts (~4 mg per 30 g)
  • Mushrooms (~4-6 mg per cup cooked)
  • Fortified cereals (~4-20 mg per serving)

How It Works

Niacin is converted into NAD and NADP, coenzymes required for hundreds of redox reactions involved in cellular energy production and repair. In nicotinic acid form, higher doses activate GPR109A in fat tissue, reducing free fatty acid delivery to the liver and lowering VLDL output, which changes several lipid markers.

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