B vitamins can be confusing. There are eight of them, and some numbers are skipped. B vitamins consist of: B1, B2, B3, B5, B6, B7, B9, and B12.
B12 (cobalamin) is usually the vitamin that gets all the attention because it is vital for red blood cell formation, DNA, energy and the function of the brain and other nervous tissue. But what about B3 or niacin? Are you familiar with it? It’s a key molecule that helps with all kinds of bodily functions.
While niacin works all over the body, it is known for being particularly helpful for your skin. We spoke with both a board-certified family medicine doctor and a dermatologist to find out what you need to know about this particular vitamin.
What does niacin do for the body?
Niacin is involved in hundreds of chemical reactions in our body related to energy metabolism, according to Dr. Shad Marvasti, MD, MPH, a Scottsdale, Arizona-based board-certified family medicine doctor, member of the HonorHealth Medical Group, and the Medical Director of Integrative Medicine at HonorHealth.
He says niacin has several benefits for our health, including, “lowering “bad” cholesterol, including both LDL and Triglycerides, while also raising “good” cholesterol including HDL. Niacin can also reduce blood pressure, protect skin cells and potentially help with the prevention of type-1 Diabetes.”
How does niacin help the skin?
Niacin intake in the form of niacinamide (or nicotinamide) is a safe, helpful, low-cost treatment option for, “pre-cancers such as actinic keratoses and non-melanoma skin cancers, especially basal cell carcinoma and squamous cell carcinoma,” says Dr. Maya Thosani, MD a dermatologist and independent member of the HonorHealth Medical Staff.
She explains this is because, “When keratinocytes (skin cells found in the outer layer of the skin) do not have enough niacin, it leads to an accumulation of reactive oxygen species, (free radicals) which is what can occur in cancer cells. When deficient in niacin, these keratinocytes are also more prone to DNA damage, and cell death.”
Niacin can also aid in preventing certain skin cancers. Thosani explains, “Niacinamide is utilized as a (preventative measure) in patients at high risk for developing precancerous actinic keratoses, as well as skin cancers like basal cell carcinoma and squamous cell carcinoma.”
Thosani also explains that researchers are becoming more knowledgeable other benefits. “It seems that insight into the role of niacin and the various precursor bioactive molecules nicotinamide adenine dinucleotide (NAD) has shown benefit for treating cancer, aging and cardiovascular and metabolic disease.”
What are good sources of niacin?
Niacin can be found in many foods. Marvasti recommends:
- Brown rice
- Potatoes
- Nuts, especially peanuts
- Chicken or turkey
Both Marvasti and Thosani say that as a supplement, niacin is generally safe because, inside the body, it becomes a water-soluble vitamin, which means that excess amounts would be excreted in the urine. But it can have some side effects, like GI issues, so they both recommend speaking with your doctor before you take any supplements.
Read more about nutrition and supplements here:
Oxidative stress:Everything you need to know.
What are antioxidants?And how to make sure you get enough in your diet.
More:What is vitamin B12 good for and how often should you take it?
Diet tip:Balanced diet should bring B vitamins to the table
