Vitamin B3 (Niacin) 101: Benefits, Deficiency & Food Sources

Have you ever felt like your brain is stuck in a fog, your energy's on low, or your skin can't catch a break? I used to think that was just part of "getting older" or dealing with stress.

However, when I began exploring nutrition, I discovered something surprising: niacin, also known as vitamin B3, may be one of the most underrated tools for achieving total body vitality.

From regulating cholesterol to improving brain function and enhancing your skin's glow, the health benefits of niacin extend far beyond what most people realize.

And while it's found in many foods, most of us barely give it a second thought. Today, let's give niacin the spotlight it deserves—and discover how it might just transform your health journey for the better.

• Vitamin B3 (Niacin) supports heart health, brain function, energy production, and skin clarity.
  
  
• You can get it from niacin-rich foods or dietary supplements, depending on your needs.
  
  
• It helps manage LDL cholesterol, triglyceride levels, and even blood pressure.
  
  
• Niacin therapy may be used to manage cardiovascular risk factors, but a healthcare provider must monitor it.
  
  
• The body absorbs it well in moderate amounts, but excessive niacin intake can be harmful.

Vitamin B3 is one of the eight essential B-complex vitamins. It's water-soluble, meaning your body doesn't store it, and you need to replenish it regularly through a healthy diet or dietary supplements. It's primarily found in two forms:

• Niacin (nicotinic acid): Best known for its cholesterol-lowering effects.

• Niacinamide (nicotinamide): Gentler, more skin-friendly, and used in many topical treatments.

Your body can also make small amounts of niacin from tryptophan, an amino acid. However, to meet your recommended dietary allowance, a balanced diet is still essential.

In fact, the Food and Nutrition Board measures niacin not just as milligrams of niacin, but in niacin equivalents (NE), where 1 mg NE equals 1 mg of niacin or 60 mg of tryptophan.

⚡ Energy Production & Metabolism

Niacin plays a vital role in cellular metabolism by helping form NAD and NADP, two molecules required for energy production in every cell. These molecules support the digestive, skin, and nervous systems, making niacin a cornerstone for overall vitality.

❤️ Cardiovascular Health

One of the most well-researched uses of niacin is for managing cholesterol levels:

• It helps lower LDL cholesterol and triglyceride levels.

• It raises HDL cholesterol levels—the good cholesterol that clears out the bad stuff.

This makes niacin useful for the primary and secondary prevention of coronary artery disease and atherosclerotic cardiovascular disease.

In fact, clinical trials have shown that niacin therapy, when used alongside intensive statin therapy, may reduce the occurrence of cardiovascular events like heart attacks and strokes.

However, it is essential to work with a healthcare professional before taking niacin supplements, especially at high doses, as this can increase uric acid levels and blood sugar.

🧠 Brain & Mood Support

The brain is one of the hungriest organs in the body, and niacin is essential for keeping it powered up. It helps maintain proper blood flow, supports small subcutaneous blood vessels, and may protect against age-related decline and cognitive disorders.

Some research even suggests that nicotinic acid supplements could be beneficial for individuals with depression or brain fog, although more studies are needed.

✨ Skin Health & Appearance

Niacinamide, the other form of B3, is a superstar in skincare. It improves moisture retention, reduces inflammation, and smooths out uneven skin tone. Plus, a steady intake of niacin through niacin-rich foods may help you maintain a natural glow, without relying entirely on serums or creams.

While a full-blown deficiency is rare today, it can still occur, especially in people with poor diets or digestive and kidney diseases.

Common symptoms include:

• Fatigue

• Brain fog

• Digestive issues like abdominal pain or nausea

• Cracked or red skin

• Irritability

Severe niacin deficiency leads to pellagra, a condition characterized by the "three Ds":

• Dermatitis

• Diarrhea

• Dementia

Populations at increased risk include:

• Those with alcoholism

• Individuals with malabsorption issues

• People with high corn-based diets lacking tryptophan

If you've ever taken immediate-release niacin and suddenly felt warm, tingly, or red-faced, that's the niacin flush. It occurs when niacin dilates blood vessels, particularly small subcutaneous blood vessels, increasing circulation to the skin.

While harmless, the flush can feel intense.

How to Avoid or Minimize It?

• Take niacin extended-release tablets or prescription niacin

• Consume it with food

• Start with low doses and increase gradually

If the flush is too much to handle, niacinamide may be a better option. It provides benefits without the uncomfortable side effects.

Vitamin B3 is found in both animal and plant foods. Cooking and food processing can affect the content slightly, but the following list includes many foods that naturally contain niacin:

Including these foods as part of a healthy diet can help you meet your daily nutritional needs without the need for supplements.

According to the Office of Dietary Supplements and the Dietary Reference Intakes guidelines:

Note: These values are expressed in niacin equivalents (NE).

Too much niacin, especially from supplements, can lead to niacin overdose, liver damage, and drug-induced liver injury. Always consult your doctor before taking nicotinic acid supplements or pairing them with cholesterol-lowering medications.

You may want to explore niacin therapy or prescription niacin if you:

• Have low HDL cholesterol levels

• Need to treat high cholesterol naturally

• Can't tolerate statins

• Have high blood pressure and want to lower it through multiple avenues

• Have inflammatory skin conditions

• Are recovering from digestive system conditions 

In such cases, taking nicotinic acid supplements may complement your routine. Still, it should be done under medical advice—especially if you are also taking blood pressure medications, prescription medications, or have high cholesterol levels.

Emerging research is also exploring how maternal dietary niacin intake may influence fetal development. B3 is necessary for DNA repair and cellular energy during early development, although further human studies are needed to determine its exact impact.

While niacin is safe when taken within the recommended dietary allowance, excess niacin can cause complications, especially in very high doses:

• Skin flushing

• Abdominal pain

• High blood sugar

• Drug-induced liver injury

• Nausea or vomiting

Ironically, because it affects uric acid levels, some people have even wondered if niacin could beat urine drug screening—a myth that's not supported by evidence and can be dangerous if abused.

Always talk to your doctor before taking it in therapeutic amounts in conjunction with dietary supplements, pantothenic acid, or other B vitamins.

Vitamin B3 may be just one of the other B vitamins, but its impact is enormous, from supporting heart disease prevention to helping your skin glow.

Whether you're looking for a natural way to treat high cholesterol or want to power up your energy and mental clarity, adding more niacin to your life might be the simplest upgrade you never knew you needed.