What is niacin and how to obtain its benefits

The niacin It is nothing more than an important nutrient that is part of the so-called B complex, since it is the vitamin B3.

This nutrient plays a crucial role in metabolism, helping the body convert food into energy, and is also important for proper nervous system function, skin health, and digestion.

There are two main forms of niacin: nicotinic acid and nicotinamide, both present in various foods. And although it is a nutrient that is obtained mainly through diet, it can also be taken in the form of supplements in specific cases.

Regarding this, it is important to mention that excessive consumption of niacin in supplements can cause side effects, so it is important not to exceed the recommended dose and consult a health professional before starting any supplementation since most people obtain the correct amounts. necessary for food.

In case you didn’t know it, niacin or vitamin B3, offers several important health benefits, among which the following stand out:

1. Energy metabolism: Helps convert carbohydrates, fats and proteins into energy, being crucial for the proper functioning of the metabolism.
2. Cardiovascular health: Contributes to reducing LDL (bad) cholesterol and triglycerides levels, while increasing HDL (good) cholesterol, supporting heart health.
3. Nervous system function: It is essential for the proper functioning of the nervous system and the brain, helping to maintain mental and emotional health.
4. Skin and hair: Promotes healthy skin and hair and may be beneficial in the treatment of certain skin conditions.
5. blood circulation: Improves circulation by dilating blood vessels, which can help reduce blood pressure.
6. Antioxidant properties: Acts as an antioxidant, protecting cells from damage caused by free radicals.

As we mentioned before, there are various foods rich in niacin that can help meet your daily needs for this vitamin. Some of the most notable are:

1. lean meats: Chicken and turkey, especially the breasts, are excellent sources of niacin.
2. Fish: Tuna and salmon contain high levels of niacin, in addition to being rich in omega-3 fatty acids.
3. Beef: Organ meats such as liver are particularly rich in niacin.
4. Legumes: Peanuts and lentils are good plant sources of niacin.
5. Whole grains: Brown rice, oats and whole wheat bread provide niacin, as well as fiber.
6. Seeds and nuts: Sunflower seeds and almonds offer niacin along with other vitamins and minerals.
7. Milk products: Some dairy products and their derivatives also contain moderate amounts of niacin.

• People with high cholesterol levels
• Individuals with niacin deficiency: Although rare, certain people can have niacin deficiency, which can lead to health problems such as pellagra, characterized by symptoms such as dermatitis, diarrhea, and dementia.
• People with specific medical conditions: Some malabsorption disorders or gastrointestinal diseases can affect the absorption of niacin
• Patients under specific medical treatments: Some individuals receiving treatments with medications that affect lipid levels may need niacin as part of their treatment plan