Health Benefits Of Niacin
Niacin is a member of the vitamin B family. It is also known as vitamin B3 or nicotinic acid. Like other B vitamins, niacin is also a water-soluble vitamin. It is easily eliminated from the body through urine. Regular intake of niacin rich food is required to prevent niacin deficiency. To preserve niacin present in foods, niacin rich foods and supplements should be stored in a cool dry spot, away from direct sunlight or heat.
Recommended dose
Breastfeeding infants get their niacin supply from breast milk. Lactating women need at least 17mg of niacin per day. During pregnancy, women need at least 18mg of niacin daily. Women above 14 years of age require 14mg of niacin per day. 16mg of niacin per day could prevent niacin deficiency in men above 14 years of age. The daily niacin requirement for children between 1 and 3 years, 4 and 8 years and 9 and 13 years is 6mg, 8mg and 12mg per day respectively.
Niacin source
Niacin is found in a large variety of foods. Green leafy vegetables, beans, whole grains, milk, dairy products, egg, meat and fish are rich sources of niacin.
Niacin benefits
Improves abnormal lipid profile
Studies have shown that intake of niacin is the most effective treatment for improving the lipid profile of the blood. It increases the level of HDL or good cholesterol in the blood. By consuming adequate amount of niacin, you can keep the levels of LDL or bad cholesterol and triglyceride under control. This cholesterol reducing property of niacin makes it one of the most beneficial nutrients for keeping the heart healthy. Researchers have found that atherosclerosis or plague build up in the blood vessels could be arrested with the help of niacin. Often niacin supplements are recommended along with cholesterol medications for treating problems of high blood cholesterol.
Prevents pellagra
Intake of adequate amount of niacin could prevent pellagra.
Prevents memory loss
Niacin is good for the cognitive health. Researchers believe the adequate consumption of niacin rich food could reduce the risk of Alzheimer’s disease. This B vitamin could reduce the symptoms of depression. It is also used for treating mental illnesses such as schizophrenia.
Osteoarthritis treatment
Niacin could help to reduce joint pain, stiffness and inflammation associated with osteoarthritis.
Prevents cataract
Regular intake of niacin could reduce cataract risk.
