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Vitamin B3 (Niacin)
A versatile B vitamin best known for helping with energy production and cholesterol management — it's a workhorse in your cellular energy factories.
Benefits
- +Supports energy production at the cellular level (NAD+ precursor)
- +May help improve cholesterol levels (especially HDL)
- +Supports cardiovascular health
- +Important for skin health (pellagra prevention)
- +Involved in DNA repair mechanisms
- +May support cognitive function
Dosage & Cost
Range50–500 mg/day
TimingWith meals to reduce flushing and stomach upset
Daily cost$0.05–$0.15
Nicotinamide (niacinamide) form causes less flushing than nicotinic acid. For cholesterol benefits, higher doses are used but should be supervised by a doctor.
Side Effects
- !Flushing (hot, red skin) especially with immediate-release niacin
- !Digestive upset or nausea
- !Liver stress at high doses (>1000 mg/day)
- !May worsen blood sugar control in diabetics at high doses
- !Headache
Food Sources
- • Chicken and turkey
- • Tuna and other fish
- • Beef and pork
- • Peanuts and peanut butter
- • Mushrooms
- • Brown rice
References & Links
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This page is for informational purposes only. The information here has not been evaluated by the Food and Drug Administration (FDA). No supplement discussed on this page is intended to diagnose, treat, cure, or prevent any disease. Please consult your doctor or a qualified healthcare professional before taking any dietary supplement.