The Body Can Synthesize ________ From the Amino Acid Tryptophan.
Vitamin B3 is known for increased alertness, clarity, focus, retention, enhanced mood and energy, is a potent antioxidant and free radical scavenger, lowers LDL-cholesterol, increases HDL-cholesterol and lowers triglycerides
Vitamin B3 (Niacin, nicotinic acid, 3-pyridine-carboxylic acid) is one of eight B-Vitamins. Niacin is a precursor to the coenzymes nicotinamide adenine dinucleotide (NAD), and nicotinamide adenine dinucleotide phosphate (NADP).
NAD is needed to catabolize fats, carbohydrates, proteins and alcohol. And NAD is involved in prison cell signaling and DNA repair.
NAD also converts to NADH which is the primary carrier of electrons in the transfer of food from your diet into energy. This free energy is stored every bit adenosine triphosphate (ATP) .
ATP provides the fuel for mitochondria in each of your cells. Non enough NADH leads to ATP depletion, which tin eventually lead to cell decease.[i]
The Russian-designed nootropic Picamilon is a combination of niacin and GABA. And is used to improve memory, concentration, focus, relieve anxiety and lower blood pressure.
Studies have shown that supplementing with niacin improves cognitive function, enhances cellular energy, boosts cognitive circulation, increases endurance, switches 'off' crumbling genes, and extends life span.
Niacin helps:
- Protect encephalon cells. Niacin as a precursor to NAD and NADH repairs cell and Dna damage. And stimulates your immune system. Niacin boosts the production of Nitric Oxide (NO) which relaxes blood vessels in your brain increasing cognitive claret period. And niacin acts as an antioxidant helping to eliminate gratuitous radicals that can damage brain cells.[ii]
- Encephalon free energy. As a precursor to NADH, niacin provides electrons for ATP synthesis within our mitochondria for cellular energy. Low levels of niacin result in brain fog, slow mental processing, and cognitive turn down.
- Neurotransmitters. Niacin affects cognitive function by stimulating the production of dopamine, norepinephrine and serotonin.[iii] These neurotransmitters are involved in retentiveness, learning, cognition, retrieve and mood.
Overview
Vitamin B3 (Niacin, nicotinic acid, three-pyridine-carboxylic acid) is precursor to the coenzymes nicotinamide adenine dinucleotide (NAD), and nicotinamide adenine dinucleotide phosphate (NADP).
Niacin is found in, and critical for the health of every cell in your trunk. NADH is the reduced form of NAD (Nicotinamide Adenine Dinucleotide), making information technology the "agile" form which can donate electrons.
NADH is the primary carrier of electrons from glucose and lactate for ATP synthesis. ATP is the fuel source produced within mitochondria. The power supply in each of your brain cells. And so yous need niacin to produce NADH to transfer the energy from the food you eat into a type of free energy your torso can use.
Niacin naturally occurs in foods like eggs, fish, meat, milk, peanuts, mushrooms, light-green vegetables, and yeast.
Your body as well naturally synthesizes niacin from the amino acid tryptophan yous get from nutrient. This synthesis requires Vitamin Bsix , riboflavin and an enzyme containing iron.
But but about 2% of dietary tryptophan is converted to niacin. Not nearly enough that your body requires which is why supplementation is needed.
Niacin supplementation has been used to care for addiction, ADHD, arthritis, Alzheimer'due south Illness, depression, memory loss and schizophrenia. And for detoxing well-nigh every foreign substance that tin can find its way into your fat cells.
As a nootropic, niacin helps boost cognition, memory and neuroplasticity.
How does Niacin work in the brain?
Niacin boosts brain wellness in several ways. But ii in particular stand out.
- Niacin increases cellular energy. Niacin is the precursor to NAD. NAD acts as an electron carrier, meaning it can accept and donate electrons to various enzymes involved in free energy metabolism.
NAD is transformed into NADH. NADH then donates its electron to the electron transport chain where a number of ATP molecules are formed.
Using niacin as a supplement increases the bachelor NAD molecules that tin can take part in free energy metabolism. And increasing the amount of free energy in each cell.[iv]
By providing the means for ATP synthesis, niacin is involved in knowledge, focus, concentration, retention, and processing speed. And niacin plays an important function in mediating brain crumbling and tissue damage. Fifty-fifty decreasing the damage done past strokes.
Researchers at Massachusetts General Hospital in Boston studied the neuroprotective effects of CoQ10 and niacin in mouse models of Parkinson'southward Illness (PD). Dumb energy metabolism has been associated with some symptoms of PD.
Researchers administered MPTP which is poison to neurons. It disrupts the energy metabolism of neurons that release dopamine. The affected dopamine cells are also unable to release as much glutamate which results in decreased dopamine in people with PD.
The combination of CoQ10 and niacin protected against both mild and moderate dopamine depletion. The researchers ended that CoQ10 and niacin meliorate mitochondrial energy product.[5]
- Niacin increases Brain Derived Neurotrophic Factor (BDNF). BDNF has been termed "Miracle-Gro for the brain". Higher levels of BDNF accept been associated with increased intelligence, mood, productivity and retention.
Researchers at Henry Ford Hospital in Detroit tested the hypothesis that niacin could increase synaptic plasticity and axon growth in stroke patients.
Male Wistar rats were purposely given a stroke and then treated with extended release niacin (Niaspan) for 14 days. Niacin increased synaptic plasticity and axon growth equally a result of restored BDNF.[half dozen]
Another written report published in the Journal of Clinical Endocrinology and Metabolism showed that niacin stimulated growth hormone.[vii]
How things become bad
Niacin deficiency is considered rare by government wellness agencies, particularly in the West. Only even mild niacin deficiency tin can have a negative bear on on your health and cognition.
Balmy niacin deficiency can be caused by digestive problems that decreases the amount of Vitamin B3 (niacin) or tryptophan that your body absorbs.
If you are gluten intolerant you're at a higher adventure of being niacin deficient. If you have Irritable Bowel Syndrome (IBS) or Crohn'south Affliction yous have an increased take chances of niacin deficiency.
Excessive alcohol consumption, birth control pills, anorexia, and those on a vegan nutrition can exist deficient in niacin.
↓ Energy levels turn down
↑ Fatigue increases
↓ Anxiety, hyperactivity, depression, headaches and hallucinations
↓ Metabolism declines
↑ Indisposition increases
↑ Irritability increases
Some experts believe a lack of niacin and other B-Vitamins is at to the lowest degree partially responsible for the big increment in mental wellness disorders and violent crimes in recent decades.[viii]
All of these niacin deficiency-related changes are contributing factors to the neurodegenerative diseases of aging, historic period-related cerebral reject, including Alzheimer's and schizophrenia.
But fifty-fifty if things haven't degenerated to such a debilitating level, niacin can help.
Niacin Benefits
Research has shown that people with low niacin levels are far more vulnerable to addiction, depression, heart disease, schizophrenia, and other chronic conditions. Low niacin levels tin can happen at whatsoever historic period. Even at nativity.
Niacin tin better cholesterol levels. Supplementing with niacin has been shown to assistance those who are at increased run a risk for middle attacks, stroke and other forms of eye disease.
Niacin can help reduce hardening of the arteries (atherosclerosis) and assist in avoiding heart illness. And niacin helps reduce inflammation.
Niacin plays a role in diabetes treatment because it helps balance claret sugar levels.
Niacin helps to reduce skin inflammation, flare ups, irritation, redness and for treating severe cases of acne.
Niacin tin can aid protect against Alzheimer's and dementia.[ix] Niacin supplementation is likewise associated with decreased risk for age-related cognitive turn down, memory loss, migraines, depression, motion sickness, insomnia and even alcohol dependence.
Niacin is also used for treating and to assistance prevent schizophrenia.
Studies show that niacin supplementation lowers the risk or severity of ADHD.
Niacin is an constructive handling for erectile dysfunction (ED) because it acts as a vasodilator that helps improve blood catamenia to the penis.
How does Niacin experience?
Niacin supplementation tin can help relieve depression and anxiety. Circulation should improve and y'all'll feel similar you have more free energy.
People taking statins to control cholesterol report astringent side effects. Only when adding niacin to their supplement stack, most experience a reduction in blood pressure. And some have stopped taking statins as a upshot.
Those dealing with Obsessive Compulsive Disorder (OCD) written report combining niacin with St. John's wort reduced OCD symptoms. And was better than using the SSRI Prozac®, or the benzodiazepine Ativan® (lorazepam).
Taken before bedtime some neurohackers written report a reduction in indisposition.
Lower back pain and hip pain may be reduced with niacin supplementation.
Niacin can help reduce severe acne and other skin inflammation problems.
Niacin Clinical Inquiry
Niacin helps Reduce Bad Cholesterol
Therapeutic doses of niacin have been shown to reduce serum cholesterol. Niacin significantly increases HDL-cholesterol (skillful cholesterol), decreases LPL-cholesterol (bad cholesterol) and triglycerides. Changes in blood lipid profile considered to be protective of your heart.
Low levels of HDL-cholesterol are one of the major take a chance factors for coronary heart disease. And an increase in HDL levels is associated with a reduction of that risk.
The Coronary Drug Project was conducted between 1966 and 1975 to assess the long-term efficacy and prophylactic of niacin in 8,241 men aged 30 to 64 years old. All men had experienced some type of middle problem.
Compared to placebo, patients who took 3 grams of niacin daily experienced an average 10% reduction in total claret cholesterol, a 26% decrease in triglycerides, a 27% decrease in recurrent heart attacks, and a 26% decrease in stroke.[x]
Niacin for Detox
If yous are dealing with chronic health issues, chances are skilful you could benefit from a detoxification plan. Fifty-fifty if you're feeling perfectly 'salubrious' you could likely use a good detox.
Simply living in our modern order exposes the states to thousands of chemicals that have the potential to get into our bodies from the food we swallow, air nosotros breathe, h2o we potable and things nosotros touch.
One report washed in Portland, Oregon investigated the effects of a 7-24-hour interval detox plan on well-being in 25 disease-free, healthy participants. The 7-day detox produced a statistically meaning (47%) reduction in the Metabolic Screening Questionnaire scores. And a 23% increase in liver detox chapters.[xi] Even salubrious people feel better after detox.
In 1977, 50. Ron Hubbard developed his "Sweat Program" to facilitate detox. The program includes niacin, sauna and a supplement regimen to restore critical vitamins and minerals to the newly detoxed body.
This niacin detox program has been used to treat Gulf War Syndrome, the burn fighters and first responders to the 9/11 attacks in New York[xii], and is used by hundreds of naturopaths.
Niacin affects adipocytes which causes an increment in free fatty acid (FFA) release from adipose tissue (body fatty). Release of complimentary fatty acids releases fat-stored toxins for excretion from the body.
Niacin as well causes prostaglandin D2 release which dilates small blood vessels in the skin. The same reaction responsible for the "niacin flush". This dilation increases the movement of xenobiotics (strange chemicals) for excretion through sweating (which is where the sauna comes into the detox plan).
Niacin is also a precursor to NADH which regenerates the master antioxidant glutathione. Niacin reduces inflammation past decreasing reactive oxygen species and inflammatory cytokines.
Niacin helps treat Depression
Niacin is especially helpful if you are taking antidepressants. Drugs to treat depression have an anti-inflammatory effect, including inhibition of the charge per unit-limiting enzyme of the kynurenine pathway . This metabolic pathway is involved in the product of NAD and NADH.
The inhibition of this pathway increases serotonin every bit more tryptophan becomes available for serotonin synthesis. More serotonin helps decrease depression.
But this likewise leaves less tryptophan bachelor for niacin synthesis. Which causes depression and basically cancels out the benefits of using antidepressants.[13]
Then if you're on SSRI's y'all may desire to add niacin to your stack.
Niacin for the Treatment of Erectile Dysfunction
Dyslipidemia is the name of the status involving high LDL-cholesterol (bad), high triglycerides (bad), and low HDL-cholesterol (bad). Dyslipidemia is closely related to erectile dysfunction (ED).
Researchers in Hong Kong ran a placebo-controlled trial with 160 male patients with ED and dyslipidemia. Half the men with ED received 1500 mg of niacin, and the other half received a placebo daily for 12 weeks.
The primary outcome of the study was a significant improvement in erectile function. And the researchers concluded that " niacin alone can amend erectile function in men suffering from moderate to severe ED ".[xiv]
Niacin Recommended Dosage
Niacin is naturally produced in your body from tryptophan. And you get niacin from eating certain foods including beefiness, craven, tuna, sunflower seeds, salmon, green peas, turkey, and mushrooms. Then niacin is considered non-toxic and safe.
Notation that higher doses of niacin are usually divided into evenly split doses ii – 4 times per day. Then two gram of niacin daily would be 500 mg 4-times per day.
- Prevention of heart illness: niacin 4 grams per day
- Lowering bad cholesterol and boosting skilful cholesterol: niacin 4 grams per day
- To slow the progression of newly diagnosed type 1 diabetes: Niacinamide 25 mg/kg of body weight daily
- Preventing or treating Vitamin B3 (niacin) deficiency: 50 – 100 mg per 24-hour interval
- To care for pellagra (severe niacin deficiency): 300 – 500 mg daily
- For treating osteoarthritis: Niacinamide three grams per day
- For reduced hazard of cataracts: 44 mg of niacin per day
- Preventing Alzheimer's Illness: 100 mg per twenty-four hours. Note that there is no reliable evidence that niacin tin can forestall Alzheimer's although in that location is plenty of evidence that Alzheimer'south patients consistently show low niacin levels.
- Treating erectile dysfunction (ED): 500 mg 3-times per day
- Treating schizophrenia: iii grams of niacin and 3 grams of ascorbic acid (Vitamin C) daily[xv]
Niacin Side Effects
Standard niacin (nicotinic acrid) is naturally produced in your body. And considered non-toxic.
Niacin tin can lower claret pressure so if you are on blood pressure lowering medication exist cautious about supplementing with niacin.
Niacin may decrease the effectiveness of diabetes medication considering long-term use of niacin tin can increase blood sugar. And so you may demand to increase your diabetes meds.
Statins are notorious for causing muscle wasting. And when combined with niacin it may increase this muscle wasting problem. You may want to cut dorsum on your statins as you increase your niacin dose. Many terminate taking statins altogether when using niacin.
Niacin (nicotinic acid) and sustained-release niacin causes "flushing" in many people. Here I address how to reduce or eliminate the side outcome of niacin flushing.
Preventing Niacin Flushing
Regular immediate-release niacin (nicotinic acid) causes "flushing" in many people. And they avoid supplementing with niacin equally a issue.
Standard niacin flushing results from activation of the niacin receptor G poly peptide-coupled receptor 109A (GPR109A) in skin Langerhans cells. This leads to the product of prostaglandins, including prostaglandin Dii (PGD2) and prostaglandin E2 (PGE2), which human activity on receptors in the capillaries (modest claret vessels in your skin).[sixteen]
This flushing sensation comes from blood vessel dilation and manifests itself as redness, warmth of the pare and tingling or itching. It happens rapidly and lasts for well-nigh 1 hour.
This flushing sensation is NOT an allergic reaction. And only feels uncomfortable. Hither are some strategies to avoid niacin flushing.
Offset, "dull-release" niacin may prevent flushing. Just is NOT the answer because information technology will not provide the LDL-cholesterol (bad) lowering benefits. And can exist toxic to your liver when used long-term.[xvii]
Inositol hexanicotinate is unremarkably referred to equally no-flush niacin or flush-gratis niacin and is preferred by many neurohackers.
Fifty-fifty though I've seen a couple of clinical studies claiming this version of niacin has no issue on lipid profiles when it comes to cholesterol[xviii], user reviews consistently report the opposite.
They practice non experience flushing with Inositol hexanicotinate fifty-fifty at high doses, and their cholesterol and triglyceride levels all benefited and came within a healthy range.
A newer version of "extended-release" niacin chosen Niaspan® does non produce the flushing effect. And has been shown to take the same effects on good cholesterol and triglycerides as instant-release niacin.[xix] Niaspan® is prescription-only and is now available equally a prescription generic at lower cost.
I effective manner to reduce flushing with instant-release niacin and extended-release niacin is to take a 325 mg aspirin tablet 30 minutes prior to taking your niacin.[xx]
Yous tin can likewise try splitting your dose of niacin into smaller doses taken throughout the day. Flushing will be reduced if not completely eliminated. And long-term niacin users note that flushing goes abroad after about a week of long-term niacin apply.
Type of Niacin to Buy
Vitamin B3 (Niacin) is not stored in your torso and must be ingested daily from nutrient or as a supplement. Niacin equally a supplement comes in several forms:
- Niacin (nicotinic acid, (pyridine-iii-carboxylic acid) or 'free-grade' nicotinic acid even at large doses of iii or 4 grams are near completely absorbed by adults. This version causes 'flushing' higher up 50 mg which can be avoided. Refer to the "Side Furnishings" section of this article on niacin. Doses above 1500 mg per day can be toxic to your liver.
- Niacinamide (nicotinic acid amide) has a similar contour to that of gratuitous-grade niacin. But unlike costless form niacin does non produce a flushing effect. Doses to a higher place three grams per mean solar day tin can be toxic to your liver.
- Slow-release niacin is nicotinic acid using an ion commutation or wax matrix adult to slowly release niacin to avoid the flushing effect. Liver toxicity has been shown in doses above 500 mg of extended-release niacin.
- Inositol hexanicotinate (IH) is an "extended-release niacin" sold as "Flush Free Niacin" and has 6 molecules of niacin covalently bonded to one molecule of inositol. The IH version of niacin does not produce a flushing effect. Studies evidence that an average of lxx% of the dose you take gets absorbed by your body.
Studies show that the benefits to lowering bad cholesterol with the IH form of niacin are not nearly as constructive as free-from niacin.[xxi] Simply user reviews are the contrary of these clinical findings. No toxicity is associated with loftier doses of IH.
Slo-Niacin®, is sold over the counter. Niaspan® is an extended-release niacin formula sold as a prescription drug.
Note: Both boring-release niacin and extended-release niacin (inositol hexanicotinate) are marketed and labeled every bit "Flush-Free Niacin". But they are non the aforementioned and you should avert boring-release niacin .
Slow-release niacin causes liver toxicity at relatively low doses and does not provide the lipid balancing effects like free-form niacin and extended-release niacin.
Most multivitamins also include some form of Vitamin Bthree (niacin) in their formula. Merely many of these multis don't contain enough for optimum wellness. And many have an inferior isolated or synthetic version of the nutrient.
The Functioning Lab® NutriGenesis Multi offers a nature-identical form of Vitamin B3 (niacin) and is now my favorite daily multivitamin/mineral supplement.
I prefer the Performance Lab® multi because it's more than potent, it'southward biologically active and I've establish to exist a far more constructive multi compared to every other multivitamin supplement I've e'er used.
Performance Lab® uses their ain patented NutriGenesis® vitamins and minerals which are grown on probiotic, institute and yeast cultures in a state-of-the-art lab.
Nootropics Expert Recommendation
Vitamin B3 (Niacin) 1000 mg three-times per pay
I recommend using "extended-release" Niacin (Inositol hexanicotinate) as a nootropic supplement.
Your body does make some Niacin on its ain. And you can get it by eating meat, poultry and fish. But studies have shown we don't go an adequate supply of Niacin from food sources.
Niacin is particularly helpful for vegetarians considering very footling Niacin is available from vegetables.
Niacin is particularly helpful for those suffering Chronic Fatigue Syndrome and ADHD.
I propose starting with a dose of 500 mg daily. And Niacin is a great compliment to a stack including any nootropic. Do your best to use either free-class niacin if you can tolerate the flush. Or fifty-fifty better, use an extended-release version of niacin that has no affluent and no associated toxicity.
You demand to provide your encephalon with the nutrients including niacin needed to create ATP within brain jail cell mitochondria. Or neurons offset to intermission down from the within. Signs that y'all're lacking adequate Niacin is brain fog, slow thinking, fatigue and low endurance.
Some clinics in the United states of america and other countries are using Niacin therapy as a treatment for addiction, feet, depression, chronic stress and fifty-fifty schizophrenia.
I recommend starting with a low dose of Niacin until yous build a tolerance to avert the niacin "flush". Increment your dose every few days until you lot get to the dose you lot discover gives you the about cognitive do good.
At the very minimum every neurohacker should be using a multivitamin every day that includes Vitamin B3 (niacin). The best multi I've found and use every solar day is the Performance Lab® NutriGenesis Multi for men or women.
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[iv] Liou Due south. "Nicotinamide" Stanford University standford.edu Retrieved September 25, 2022 (source)
[5] Schulz J.B., Henshaw D.R., Matthews R.T., Beal M.F. "Coenzyme Q10 and nicotinamide and a free radical spin trap protect against MPTP neurotoxicity." Experimental Neurology. 1995 Apr;132(2):279-83. (source)
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[seven] Quabbe H.J., Luyckx A.S., 50'age K., Schwarz C. "Growth hormone, cortisol, and glucagon concentrations during plasma complimentary fat acrid depression: unlike effects of nicotinic acid and an adenosine derivative (BM xi.189)." Periodical of Clinical Endocrinology and Metabolism. 1983 Aug;57(ii):410-4. (source)
[eight] Onusic S. "Violent Beliefs: A Solution in Plain Sight" The Weston Price Foundation April 22, 2013 (source)
[ix] Morris One thousand.C., Evans D.A., Bienias J.L., Scherr P.A., Tangney C.C., Hebert L.E., Bennett D.A., Wilson R.Due south., Aggarwal N. "Dietary niacin and the risk of incident Alzheimer's disease and of cognitive decline." Journal of Neurology, Neurosurgery and Psychiatry. 2004 Aug;75(8):1093-9. (source)
[x] Canner P.L., Berge Yard.G., Wenger N.Yard., Stamler J., Friedman 50., Prineas R.J., Friedewald Due west. "15 twelvemonth mortality in Coronary Drug Projection patients: long-term benefit with niacin." Periodical of American College of Cardiology. 1986 December;8(6):1245-55. (source)
[xi] MacIntosh A., Ball K. "The effects of a short plan of detoxification in affliction-gratuitous individuals." Culling Therapies in Health and Medicine. 2000 Jul;6(4):lxx-6. (source)
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[xiii] Viljoen M., Swanepoel A., Bipath P. "Antidepressants may pb to a decrease in niacin and NAD in patients with poor dietary intake." Medical Hypotheses. 2022 Mar;84(iii):178-82 (source)
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[20] Jungnickel P.W., Maloley P.A., Vander Tuin E.50., Peddicord T.E., Campbell J.R. "Effect of two aspirin pretreatment regimens on niacin-induced cutaneous reactions." Periodical of General Internal Medicine. 1997 Oct;12(10):591-vi. (source)
[xxi] "Niacin: Nicotinic Acrid, Nicotinamide, and Inositol Hexanicotinate" Vitamin and Mineral Safety threerd Edition. Quango for Responsible Diet (source)
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