Photo: MorgueFile/xandert 

Many people know that niacin, also known as B3, can help reduce cholesterol and triglycerides. But most don't realize that it provides a number of other health benefits. Niacin is important for energy production, metabolizing fat, cholesterol and carbohydrates, the function of the nervous system, including supporting normal brain activity, and is involved in the formation of sex hormones. Research from the Journal of Neurology, Neurosurgery and Psychiatry appears to show that eating foods high in niacin may protect against Alzheimer's and age-related cognitive decline. It is also important for the health of your skin, tongue, and digestive system; Pellagra, a disease of niacin deficiency, is often characterized by diarrhea, dermatitis and dementia. Niacin deficiency can also cause lethargy, or lack of energy. It is considered an essential nutrient.

Niacin is available in two forms, niacinamide or nicotinic acid. When taking it for the purposes of reducing cholesterol you must take nicotinic acid as the niacinamide form is not effective. Taking high doses of niacin, over 50 mg, can cause side effects such as skin flushing or itching, a rash, or gastrointestinal upset. In some cases taking very high doses of niacin may elevate blood sugar or exacerbate the symptoms of gout. In other health concerns, if you take birth control pills it is important to occasionally have your levels of niacin checked as the oral contraceptive can interfere with your body's ability to absorb enough niacin.

While niacin supplementation may be required to deal with some health-related conditions the good news is that if you are eating an adequate diet your body can get the amount of niacin it needs. Niacin is primarily found in liver and other organ meats. It is also found in milk, fish, poultry, and eggs. You can add mushrooms, asparagus, and sea vegetables as the best vegetable sources while there is also a good amount of niacin in tomatoes, mustard greens, summer squash and green peas.  Eat a varied and colorful diet to be healthy.

For more information:  Niacin, cheap vitamin better than drugs?