Vitamin B3 — also known as niacin or nicotinamide — is a water-soluble vitamin with a central role in cellular energy metabolism. It is a precursor to NAD+ and NADP+, two coenzymes involved in hundreds of biological reactions, including DNA repair and energy production in the mitochondria.
What vitamin B3 is for
The most relevant functions:
- Energy production: NAD+ is essential for cells to extract energy from food. Without enough B3, this process becomes inefficient
- Cognitive function: the brain is one of the tissues with the highest density of NAD+. Studies on supplementation with NAD+ precursors (NMN, NR) highlight the importance of maintaining optimal B3 levels
- Cardiovascular health: niacin at high doses increases HDL («good» cholesterol) and reduces triglycerides
- DNA repair: PARP, a key enzyme in DNA repair, depends on NAD+
Niacin and flushing
Niacin in the form of nicotinic acid causes a temporary skin redness in many people — known as the «niacin flush». It is not dangerous, but can be uncomfortable. Nicotinamide (another form of B3) does not produce this effect and has the same basic metabolic functions.
B3 and mental health
Niacinamide has shown anxiolytic effects in animal studies, acting on benzodiazepine receptors. In humans, some observational studies link B3 deficiency to a higher incidence of depression and anxiety. Pellagra — a disease caused by severe B3 deficiency — includes dementia among its symptoms.
How to take vitamin B3
The reference intake is 16 mg/day for men and 14 mg/day for women. For specific effects, much higher doses (500–2000 mg) are used under supervision. In the context of a B complex for energy and wellbeing, the usual doses of 15–50 mg are safe and well tolerated.
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