Niacin was first discovered through the investigation into a condition called pellagra (pelle = pale, agra = sour) in humans and black tongue in dogs and occurs as a result of vitamin B3 Niacin deficiency. It was first discovered in Southern United States in populations which consumed a high corn diet. It is a progressive disease that can be identified by the four D’s – dermatitis, diarrhoea, dementia and finally death, which if not treated which occurs within 4 – 5 years. The corn (maize) diet consumed in Southern United States is traditionally lower in vitamin B3 Niacin. This was compared to that of the Mexican diet, which; whilst high in corn, was pellagra free. The difference was that the Mexican tortillas were soaked in lime juice (alkaline solution), which allowed the release of niacin bound to proteins, and also added calcium. Apart from consuming dietary sources of niacin, it can be synthesised in the liver from the amino acid tryptophan. Tryptophan is responsible for the production of serotonin (the happiness hormone) and melatonin (the sleep hormone). However, Riboflavin B2, Pyridoxine B6 and Iron are required to complete the reaction of synthesizing Niacin B3. Therefore, deficiencies and insufficiencies in any of these vitamins and minerals will result in limited niacin release and lowered energy levels. Significant sources of niacin are those that are high in proteins such as edamame, soybeans, peanuts, tempeh, tofu or legumes. Animal sources of tuna, fish and lamb are also good. Other quality non-protein sources included nutritional yeast, dried fruit, mushrooms, nuts, avocado and sea vegetables.

The many functions of Niacin include;

1. Cellular energy synthesis – primarily the metabolism of carbohydrates and converting food to fuel that your body can use for energy
2. Insulin receptor function – Niacin B3 is a component (together with chromium and the amino acids cysteine, glycine and glutamic acid) of glucose-tolerance factor; GTF which plays an important role in the safe response to sugar (glucose) in the body
3. Assisting the body in the breakdown of alcohol
4. Cardiovascular function; Niacin B3 may help to increase ‘good’ or HDL cholesterol and lower triglycerides and some pharmacological niacin supplements have been used to assist in the management of heart disease through lowering blood cholesterol
5. Maintaining the health and integrity of skin, digestive tract and nervous system

It truly is a busy vitamin. Symptoms of insufficiency and deficiency may include photophobia (light sensitivity), digestive disturbances, swollen mouth and tongue mucosal lining, fatigue, dermatitis, cracked corners of the mouth, and anxiety. The advantages of supplementing with Vitamin B3 are many and include; improved energy through better use of glucose, healthier response to stress and lowered LDL cholesterol. The recommended daily dose is14mg/day for women and 16mg/day for men, which takes into consideration that some of the Niacin B3 we require is consumed and some is produced by the body when needed. Approximately 60mg of tryptophan can be converted to 1mg of niacin. When supplementing the upper limit recommended is 35mg/day.