What Is Niacin? And How Can It Benefit You?
Vitamin B3 (also known as Niacin) is an important nutrient found in a variety of foods such as eggs, meats and fish. It can also be found as a fortified food, cereals or some vegetables. The body needs it for all of its cells to function properly. It's also used in making enzymes that are involved in metabolic processes and energy production. It is important to maintain healthy nerves, skin and Digestion .
Niacin's purported benefits have made it a popular supplement in recent years. According to studies , taking niacin may reduce cholesterol, improve heart function, boost cognition, and treat depression. It has also been associated with a reduced risk of some types of cancer such as stomach and colon cancer.
Niacin and its Benefits
The benefits of Niacin are numerous, and include:
- Reduce cholesterol: According to several studies , taking niacin can reduce the total cholesterol level, as well as LDL (bad) cholesterol and triglycerides. It also increases HDL ("good") levels.
- Improve cardiovascular health. Research indicates that niacin can help to reduce the risk for heart attacks, strokes, and other cardiovascular disorders.
- Niacin can improve mental clarity and memory, according to some studies .
- Treatment of depression: Studies have shown that niacin can help to reduce depression symptoms, but more research is required.
- Niacin can reduce cancer risk. Some studies suggest that it may be able to lower the risk for certain cancer types, including stomach and colon cancers.
Niacin: Expert and professional opinions
Health experts generally agree that moderate dosages of niacin are safe and provide many health benefits. Some caution people against high doses as these can have side effects like nausea, vomiting and liver damage. Also, large doses can affect the absorption rate of other minerals and vitamins.
Before starting any supplement, it is best to consult a health care professional. This is especially true if you are suffering from a medical condition or taking medication. It is particularly important for those who take cholesterol-lowering medication, because niacin may interact.
Niacin: How to Start?
The majority of people consume enough niacin through their diet. However, those who are interested in taking a niacin supplement can benefit from these guidelines:
- Select a niacin product of high quality: Make sure that the supplement contains 50mg or more per serving.
- Starting with a small dose is the best way to go. Start by taking 50mg a day, and gradually increase it up until you reach 500mg a day.
- Niacin can be taken with food to reduce side effects.
- Take caution when you take high doses. Niacin at higher doses can have serious side effects. Consult your doctor if you plan to exceed 500mg a day.
What are the side effects or drawbacks to taking Niacin?
Niacin can be taken in low to moderate dosages without causing any harm. High doses can have side effects like nausea, vomiting and liver damage. Some people experience flushing which is temporary skin reddening caused by dilation of blood vessels. Headache, dizziness and itchiness are also possible side effects.
Before taking niacin, it's important to discuss with your doctor whether it will interact or not. Niacin may also interfere with certain minerals and vitamins, so you should take it two hours after taking other supplements.
Conclusion
Niacin, as a whole, is an important nutrient for all the cells of the body. The nutrient is present in many foods. However, those who wish to supplement their diet should only do so under the supervision of a medical professional. Niacin can have a number of health benefits. These include lowering cholesterol, improving cardiovascular health, increasing cognitive ability, and treating depression. It is also important to know that large doses can have side effects or interact with some medications.
Niacin, as an essential nutrient, has potential benefits for your health. However, it's important to consult with your doctor first before you start taking this supplement. This will help you to get the best out of your supplement, and prevent any side effects.
.