Nutrition with Samantha: Niacin

Niacin

Niacin is a water-soluble B vitamin that helps enzymes release energy from energy nutrients- carbohydrate, protein, and fat. Niacin promotes health of the skin, nerves, and digestive system.

The niacin deficiency disease, pellagra, is characterized by diarrhea, dermatitis, and dementia. Preventing a deficiency can be done by consuming plenty of protein because the essential amino acid tryptophan that is a component of protein, can be converted into niacin in the body. 60 milligrams of tryptophan yields 1 milligram of niacin. This is why measurements of niacin are listed as “niacin equivalents” or “NEs”. NEs represent the amount of niacin in a food as well as the tryptophan in a food that can theoretically be converted to niacin. It is recommended that adult men get 16 mg NE and adult women get 14 mg NE each day.

Niacin has been used as a drug-like supplement to help lower cholesterol in doses ranging from 10 to 15 times the recommended daily allowance. The effects on cholesterol are positive. The doses have been shown to lower LDL-cholesterol (bad cholesterol) and raise HDL-cholesterol (good cholesterol). The downfall of such high doses of niacin are possible toxicity symptoms such as flushing, nausea, headaches, cramps, ulcer irritation, heartburn, and abnormal liver function. Doses over 500 mg per day can cause rapid heartbeat.

Tuna (3 oz)- 11.30 mg NE