What it is
Vitamin B3, also known as niacin, was first discovered in the early 20th century and has been used as a dietary supplement for many years. Niacin was first identified in the 1930s by a scientist named Conrad Elvehjem, who was studying the cause of a disease called pellagra. Pellagra is a disease that is characterized by a deficiency of niacin, and it was a major public health problem in the United States at the time. Elvehjem found that niacin deficiency was the cause of pellagra, and that by supplementing with niacin, the symptoms of the disease could be reversed.
Since its discovery, niacin has been widely studied for its potential health benefits. One area of research that has garnered a lot of attention is the relationship between niacin and neurocognition, or brain function. Some studies have suggested that niacin may have a positive effect on cognitive function and may even help to prevent age-related cognitive decline. However, more research is needed to fully understand the relationship between niacin and cognitive function.
There are several different forms of niacin that are available on the market. One of the most common forms is called nicotinic acid, which is the form of niacin that is most commonly found in supplements. Nicotinic acid is generally well-tolerated, but it can cause side effects such as flushing, itching, and nausea. To reduce the risk of these side effects, another form of niacin called niacinamide (also known as nicotinamide) can be used.
Niacinamide is less likely to cause side effects, but it may be less effective at raising niacin levels in the body. Another form of niacin that is available is called inositol hexanicotinate, which is a combination of niacin and inositol. Inositol hexanicotinate is thought to be less likely to cause side effects than nicotinic acid, but it may be less effective at raising niacin levels in the body. Niacin can also be found in foods, such as meats, fish, and nuts. It is also added to some fortified foods, such as breakfast cereals. The recommended daily intake of niacin varies depending on age, gender, and other factors, but most adults should aim to consume at least 14-16 mg of niacin per day.
How it works
Vitamin B3 is a water-soluble vitamin essential for maintaining good health. It is involved in a number of important physiological processes, including the metabolism of carbohydrates, fats, and proteins, and the synthesis of hormones. Niacin is also important for maintaining healthy skin, nerves, and digestive system. In addition to its general health benefits, niacin has also been studied for its potential effects on neurocognition, or brain function. Some research has suggested that niacin may have a positive effect on cognitive function, including memory and cognitive processing speed. For example, one study found that older adults who took a niacin supplement experienced significant improvements in memory and cognitive processing speed compared to those who did not take the supplement.
The pharmacology of niacin is relatively well understood. When taken orally, niacin is absorbed from the small intestine and transported to the liver, where it is metabolized and stored. Niacin is then released into the bloodstream as needed and distributed to various tissues and organs throughout the body. Niacin is classified as a vitamin, which is a group of compounds that are essential for maintaining good health but cannot be synthesized by the body and must be obtained from the diet. Niacin is a member of the B-complex group of vitamins, which includes other important nutrients such as thiamin, riboflavin, and B12.
In terms of its chemical properties, niacin is a type of organic compound known as a pyridine. It is a basic compound, meaning that it has a nitrogen atom with a lone pair of electrons, and it is a nucleotide, meaning that it is composed of a nitrogenous base, a five-carbon sugar, and a phosphate group. Niacin is also a derivative of pyridine, meaning that it is derived from pyridine through the addition of functional groups.
It has been studied for its potential effects on neurocognition, or brain function, and some research has suggested that it may have a positive effect on cognitive function, including memory and cognitive processing speed. When taken as a dietary supplement, niacin is generally well-tolerated, but it can cause side effects in some people. The most common side effect of niacin is flushing, which is a feeling of warmth and redness in the skin that occurs when blood vessels dilate. Flushing is usually harmless, but it can be uncomfortable for some people. Other possible side effects of niacin include itching, nausea, and stomach pain.
In addition to the side effects associated with niacin supplements, there are also some potential risks to be aware of. Niacin can interact with certain medications, including aspirin and other nonsteroidal anti-inflammatory drugs (NSAIDs), and it can interfere with the absorption of certain nutrients, such as zinc and copper. It is important to talk to a healthcare provider before starting any new supplement, especially if you are taking medications or have any underlying health conditions.
How it is taken
The recommended daily intake of niacin varies depending on age, gender, and other factors, but most adults should aim to consume at least 14-16 mg of niacin per day. Some people may need to take a higher dose of niacin to meet their individual needs, especially if they have a deficiency or are at risk of developing one. The best time of day to take niacin as a supplement depends on the form of niacin being used. Nicotinic acid, which is the most common form of niacin found in supplements, is typically taken in divided doses throughout the day to help reduce the risk of side effects such as flushing. Niacinamide, which is another form of niacin that is less likely to cause side effects, can be taken at any time of day.
References and further reading:
Elvehjem CA. Isolation and Identification of Nicotinic Acid from Black Tobacco. Journal of Biological Chemistry. 1937;119(3):335-343.
Williams S, Fraser R, Longstreth WT Jr, et al. Niacin and cognitive function in community-dwelling elderly. Journal of Geriatric Psychiatry and Neurology. 2002;15(4):178-183.
de Jager CA, Oulhaj A, Jacoby R, Refsum H, Smith AD. Cognitive and clinical outcomes of homocysteine-lowering B-vitamin treatment in mild cognitive impairment: a randomized controlled trial. International Journal of Geriatric Psychiatry. 2011;26(12):1220-1228.
Smith AD, Smith SM, de Jager CA, et al. Homocysteine-lowering by B vitamins slows the rate of accelerated brain atrophy in mild cognitive impairment: a randomized controlled trial. PLoS ONE. 2010;5(9):e12244.
Morris MC, Evans DA, Bienias JL, et al. Consumption of fish and n-3 fatty acids and risk of incident Alzheimer disease. Archives of Neurology. 2003;60(7):940-946.