Niacin - Why It's So Good For You
Niacin, also known as vitamin B3 or Nicotinic Acid, is one of the water soluble B vitamins. With a large number of very unique qualities Niacin plays a vital part in the health of the human body.
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Niacin and Cholesterol: One of the most well established facts is that Niacin helps to reduce harmful cholesterol levels in the blood. Niacin increases HDL (good cholesterol) and a report on the Mayo Clinic website discusses this benefit of Niacin and how boosting your HDL can be just as important to your health as lowering your LDL. According to this report taking Niacin can raise HDL levels by as much as 15% to 35% making niacin the most effective way available to raise HDL cholesterol. Even the American Medical Association agrees that Niacin in high doses can lower the LDL level some 15% to 30% while at the same time increasing HDL levels. Niacin promotes better circulation and reduces the risk of clotting in the bloodstream.
Niacin and Human Growth Hormone (HGH): Biomedical research by Hans-J'rgen Quabbe and colleagues, found that Niacin dramatically increased Human Growth Hormone production. It should be noted though that fatty acids totally inhibited the increase of HGH which reminds one to take Niacin on an empty stomach if you are trying to increase HGH.
Niacin and Sleep: Taking Vitamin B3 as Niacin and not niacinimide in larger than the normal recommended dosages can help a person relax and fall asleep. Taking between 50 and 200 mg about a half hour before bed usually works well to induce relaxation and sleep. The amount of Niacin and how quickly begins to take effect varies somewhat person to person. For the purpose of falling asleep it is recommended an individual take the least amount that will make you sleepy. This may take some experimentation on your part. You can expect to experience a brief flushing of the skin - somewhat like a blushing sensation. This dissipates in a short amount of time. Most people do not find this warming sensation uncomfortable. In fact, many find it pleasant.
Niacin and Emotional Stress: Research has also indicated that Niacin can work wonders in the areas of mental and emotional problems by reducing levels of anxiety and stress. This is because Niacin is also beneficial to the nervous system. It has been noted that vitamins and other nutritional supplements can have a large impact on feelings of anxiety and depression. For instance it has been found that a deficiency in the B-Complex vitamins including Vitamin B3 (Niacin) can result in depression. These vitamins cannot be stored in our bodies so we are dependant on our daily intake from the foods we eat and vitamin supplements.
Niacin and Weight Loss - Niacin supplementation has also been recommended to dieters to improve weight loss. The positive effects Niacin has on digestion and metabolism make it an important factor to keep in mind when on a weight loss program. It must also be stated that it is important to take vitamins in proper proportion. When taking higher levels of B3 you should also increase dosages of other vitamins.
Niacin and Pellagra: Pellagra which is a disease that produces psychosis and dementia (among other symptoms) was found to be caused by a deficiency in vitamin B3. Even mild deficiencies can produce agitation and anxiety as well as physical and mental sluggishness. A mild deficiency can also slow down the body's metabolism which can make the person feel cold more. Other symptoms of Pellagra, which is caused by niacin deficiency, are sensitivity to sunlight, hair loss, weakness and heart disease. Niacin deficiency and pellagra are treated with Niacin supplements and diet changes.
Although Niacin occurs naturally in many foods including lean meats, brown rice, seafood, liver and barley, most of the health benefits require doses which can only be achieved by supplementation.
