Top & Best Niacin: What is the best supplement in 2021?
If you’re looking for vitamin B3 supplementation, you’ve come to the right place. In today’s article, you will answer all your questions about niacin.
Vitamin B complex that acts on the body’s energy production and brings numerous health benefits, niacin can be found in food but, in some cases, it may be necessary to supplement. Next, we’ll show you how to choose the best B3 supplement.
First, the most important
- Niacin is a vitamin B complex that helps prevent and treat pellagra, in addition to lowering triglycerides and providing other benefits to the body.
- If you have niacin deficiency, a doctor should recommend that you start taking vitamin B3 supplements.
- To buy the best niacin supplement you will need to take into account the product formula, the dose and the amount that comes in the bottle.
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Best niacin supplements: Our recommendations
- The highest dosage niacin
- The best low-dose niacin
- The best option for a moderate dose
Before buying a supplement such as niacin, it is essential to understand how the vitamin acts in our body. In addition, it is necessary, together with the guidance of your doctor, to analyze the ideal dosage to be supplemented.
In this Buying Guide, we will help you to answer these and other questions, so that you can buy the best niacin supplement, according to your nutritional needs.
What is niacin?
Niacin, or vitamin B3, is part of the vitamin B complex group. It is a water-soluble vitamin, that is, it is soluble in water.
Essential for our health, niacin performs various functions in our body such as improving blood circulation, relieving migraines, lowering cholesterol and acting in the control of diabetes.
The absorption of this vitamin occurs in the small intestine, and its excess is eliminated by urine. In general, niacin is consumed by eating the most varied foods.
However, the use of vitamin B3 supplements may be necessary and recommended in situations of lack of the nutrient.
Niacin: What is it for?
Like other B vitamins, niacin has many benefits for our bodies and for our health.
For example, niacin can act to reduce cholesterol levels in the body and to produce insulin. In addition, according to experts, niacin is beneficial for reducing arthritis symptoms and also prevents diseases such as cataracts, atherosclerosis and Alzheimer’s.
Another benefit of vitamin B3 in our body, is that it is good for the health of the nervous system and makes the digestion of food in the stomach more effective.
But the benefits of vitamin B3 do not end there. Below, we list other functions of niacin in our health. Look:
- Helps to remove toxic chemicals from our body;
- Participates in the process of digestion and absorption of carbohydrates , fats and proteins;
- Operates in the production of energy from food intake;
- Participates in the production of sex and stress-related hormones ;
- Assists in maintaining healthy skin ;
- Contributes to the proper functioning of the cardiovascular and nervous systems .
What foods are sources of niacin?
As we have seen, niacin can be found in both foods and dietary supplements. But the fact is that vitamin B3 is abundant in nature and can easily be found in foods of animal and vegetable origin.
In general, foods rich in niacin are: Liver, fish, cereals, seeds and oilseeds, vegetables and fruits.
However, experts warn that when cooked, foods rich in niacin may lose part of vitamin B3 during the cooking process since, as we have seen, niacin is water-soluble.
Anyway, for you to understand the level of niacin present in these foods, we created the following table that shows the amount of vitamin B3 contained in each 100 g of food:
How much niacin should I take?
The amount of vitamin B3 to be consumed daily varies depending on the person’s age.
But it is also important to check with your doctor if there is a need for niacin supplementation or deficiency in your body.
Only after this analysis will the doctor be able to more accurately recommend the ideal niacin dosage for you to consume.
But, for the sake of knowledge, we list below the approximate and daily dosage that is recommended by experts according to the age group:
- Babies 0 to 6 months of age : 2 mg;
- Babies from 7 to 12 months of age : 4 mg;
- Babies aged 1 to 3 years : 6 mg;
- Children from 4 to 8 years old : 8 mg;
- Children from 9 to 13 years of age : 12 mg;
- Men from 14 years of age : 16 mg;
- Women from 14 years of age : 18 mg;
- Pregnant women : 18 mg;
- Lactating : 17 mg.
When to use niacin supplement?
As we have seen, the most recommended is to consult your doctor before starting niacin supplementation.
This is because the use of supplements should only be done on the recommendation of a specialist and after performing a blood test.
Did you know that the physiologically active form of niacin, called nicotinamide, is an essential vitamin of the B complex, which acts as a protective barrier in the skin?
Nicotinamide reduces the dryness of the skin and improves its texture. In addition, this substance has anti-inflammatory action, regulates the production of sebaceous glands and prevents skin inflammation. Hence nicotinamide is indicated to fight acne.
If vitamin B3 deficiency is detected in your body, you are more likely to supplement.
Especially because the severe deficiency of niacin causes a disease called pellagra, which causes disorders in various parts of the body such as dermatitis, diarrhea and dementia. Other symptoms of pellagra are:
- Digestive changes : Vomiting, diarrhea, constipation, low hydrochloric acid production and swollen tongue;
- Neurological disorders : Mental confusion and disorientation, psychosis, delirium and dementia, depression, tremors, headache and memory loss;
- Skin changes : peeling, darkened pigmentation in the legs and arms, cracked skin and dermatitis.
In addition, it is possible that niacin deficiency causes other symptoms that may be related to inflammation and rashes on the skin, in addition to cirrhosis and diabetes.
What are the side effects of niacin?
Although niacin is necessary and beneficial for our body, and its deficiency can cause serious health problems, the fact is that its excessive consumption is also not recommended.
This is because the consumption of niacin through food supplements can cause side effects.
The main side effects of vitamin B3 supplementation include itching and burning sensation in the skin, redness and nausea.
In addition, even if there are no contraindications for niacin supplementation, the fact is that its consumption can cause an increase in adverse reactions if administered with cholesterol-lowering drugs such as lovastatin, pravastatin and simvastatin.
How much does it cost and where to buy niacin?
The price of niacin supplements varies widely depending on the manufacturer brand, the formulation and, of course, the quantity of pills that come in the package. So, in general, you will find niacin for sale costing between R $ 20 and R $ 200.
To buy, the options are many. You can choose to buy niacin at pharmacies, department stores and hypermarkets, such as Lojas Americanas and Extra.
Still, if you want the comfort of shopping without leaving home and a greater variety of brands and formulations to choose from, we recommend that you buy vitamin B3 online, at stores like Amazon.
Purchasing Criteria: How to evaluate niacin supplements
When you are sure you need to supplement niacin it is time to start choosing the best product.
As you will find a wide variety for sale, we recommend that you compare the following criteria that differentiate one B3 supplement from another. Are they:
- Isolated or B complex
- Capsule or liquid
- Quantity and dose
- Kits and validity
From here, you can see the best way to take each of these aspects into consideration.
Isolated or B complex
The first factor that you should watch out for when choosing the best niacin supplement is its formulation.
That’s because you will find supplements that contain vitamin B3 in its pure form, or together with other B vitamins and even in conjunction with other substances.
In general, those who suffer from severe deficiency usually give preference to the supplement whose formulation contains only niacin in its concentrated form and higher dosage.
Capsule or liquid
Then, it is important to take into account the form of consumption of the niacin supplement. Here the choice is very personal and will depend on your needs.
In that case, you will find vitamin B3 in capsule form or in liquid form.
The capsule is usually more practical to be consumed whenever and wherever you are. However, liquid niacin is more appropriate for those who have difficulty absorbing and swallowing.
Quantity and dose
Another criterion that deserves your attention when buying your niacin supplement is the amount of vitamin B3 that comes in the bottle and the daily dose recommended by the manufacturer, along with the dosage of the vitamin in each dose.
You will find bottles that contain between 60 and 120 tablets. Regarding the dose, the variation will depend on the type of supplement you choose.
Options that rely only on niacin in their composition usually have a higher dose of vitamin B3, around 500 mg. In the case of multivitamins, the dose of niacin is usually 16 mg in each capsule.
Kits and validity
Finally, also consider that you will often have the option of purchasing more than one bottle of the niacin supplement.
Especially in internet stores, there are many promotions in which you end up paying a lower price if you buy more than one niacin supplement at once.
But in this case, it is also essential to pay attention to the expiration date of the supplements. After all, there is nothing to save and end up not being able to consume the entire supplement within the expiration date.
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