Vitamin B3 – Niacin

Optimal dose 50 mg/day

Niacin is also critical for energy production, being a key part of the energy molecule NADH (which also helps make the neurotransmitter dopamine). Niacin may also prevent Alzheimer’s. A five-year study of over 3,700 people showed that those who took more niacin had a lower risk of both Alzheimer’s Disease and age-related mental decline. The group getting a median 14 mg of niacin daily from diet and supplements were at highest risk (current RDA for niacin is 16 mg per day for men and 14 mg per day for women).

While some benefits were noted to begin at 17 mg per day, a daily niacin intake of 45 mg offered the most protection from Alzheimer’s Disease and other causes of cognitive decline. High doses over decades also seem to decrease the progression of arthritis. I recommend the niacinamide form, as regular niacin can cause marked flushing.

More Information Online

Nutritional primer

We have a 20,000 word primer on nutrition at our website that provides more detail with study references on each nutrient. Click here to visit the "Vitamin B3" section of our primer.