Niacin ~ Vitamins & Nutrients

Niacin or Vitamin-B3, as it is also known.

Is involved in over 50 metabolic processes that are meant to turn carbohydrates into energy.

A form of vitamin-B3 that’s involved in the process of releasing energy from carbohydrates.

This vitamin helps your body regulate cholesterol levels.

It works by providing energy on a cellular level and by maintaining cell health.

Which is essential for just about every process within the body.

Supplementation of vitamin-B3 may also help limit asthma-related wheezing.

Perhaps by preventing the release of histamine.

And getting the highest daily amount from food reduced the risk of Alzheimer's disease.

In a study done at Rush Institute for Healthy Aging in Chicago.

Study participants with a daily intake of 22.4 milligrams (mg) had an 80 percent lower risk than people getting 12.6 mg daily.


Histamine which niacin helps to produce is a compound that is capable of dilating blood vessels, which in turn improves circulation.

This helps blood to circulate to the bodies extremities.

Hands, feet and all parts of the body.

Which helps to prevent atherosclerosis.

Or what is sometimes called hardening of the arteries.

An additional effect of this benefit is reducing the risk of heart attack or other vascular diseases.

Lowering Cholesterol Levels

One of the best benefits of vitamin-B3.

Is the lowering of low-density lipoprotein or LDL cholesterol as well as triglyceride levels.

As well as lowering LDL, the bad cholesterol.

Vitamin-B3 increases the good cholesterol HDL or high-density lipoprotein levels.

The HDL levels can be increased by as much as 15 to 30 percent.

Which is more significant than the 5 to 25 percent lowering of the LDL, which is still quite impressive.

If you've had a heart attack.

Studies have shown that taking cholesterol-lowering drugs.

In combination with niacin can decrease the likelihood of a second heart attack.

Healthy Skin

This super nutrient can help keep skin healthy.

And is used for a variety of skin related problems.

Including inflammation, acne, rosacea, dull skin tone and sagging skin.

Regular use can help reduce these ailments.

Vitamin-B3 also helps the skin with moisture retention.

And aids skin’s elasticity and tone.

You can use supplements.

But to increase this vitamins benefits on your skin.

Eat fish, meats, grains and green vegetables or other foods high in vitamin-B3.

Helps Prevent Diabetes

There us evidence that niacinamide.

A substance contained in niacin.

May help delay the onset of insulin dependence for type 1 diabetics.

There have been studies performed on animals.

Which have shown niacinamide can improve the effectiveness of drug treatments that are used for diabetes.

Type 2 diabetes is a different story as this can cause higher levels of cholesterol and fats in the bloodstream.

Niacin along with other medications can lower these.

However niacin may also raise blood sugar.

That can result in hyperglycemia.

This can be very dangerous for someone with diabetes.

So without question.

You should only take niacin for diabetes after discussing and being directed by your physician.


Niacinamide has been found to increase joint mobility.

It can also reduce joint and muscle fatigue.

Along with increasing muscle strength.

Therefore vitamin-B3 has been successfully used to treat osteoarthritis.

If high doses are taken the benefits can be seen in three to four months.

The anti-inflammatory effects of this vitamin have been proven to be effective in treating rheumatoid arthritis.

Taking vitamin-B3 has also shown to rebuild worn out cartilage in arthritis sufferers.

Additional Benefits

In addition to those discussed above.

There are many other claimed niacin benefits.

However be aware they have not all been fully established.

These include the following:

Treating Alcoholism

Decreasing the risk of cataracts

Mental Confusion

Promoting relaxation

Preventing Migraines

Production of adrenal hormones

Crohn's Disease

Production of hydrochloric acid in the stomach

Treating depression

Lowered risk of Alzheimer’s disease

Preventing motion sickness

Production of sex hormones

Treating Schizophrenic symptoms

Treatment for peripheral artery disease (PAD)

As you can see the benefits of niacin are numerous.

However as with any type of vitamin or supplement.

You should consult with your doctor or medical professional prior to taking

Food Sources

Niacin is found in variety of foods.

Including liver, chicken, beef and fish.

Creal, peanuts and legumes.

And is also synthesized from tryptophan.

Which is found in meat, dairy and eggs.

Animal products:

liver, heart and kidney



fish: tuna, salmon


Fruits and vegetables:




green leaf vegetables



sweet potatoes




whole grain products


saltbush seeds

as well as mushrooms

Daily Recommendations:


Infants birth - 6 months: 2 mg.

Infants 7 months - 1 year: 4 mg.

Children 1- 3 years: 6 mg. (RDA)

Children 4 - 8 years: 8 mg. (RDA)

Children 9 - 13 years: 12 mg. (RDA)

Boys 14 - 18 years: 16 mg. (RDA)

Girls 14 - 18 years: 14 mg. (RDA)


Men 19 years and older: 16 mg. (RDA)

Women 19 years and older: 14 mg. (RDA)

Pregnant women: 18 mg. (RDA)

Breastfeeding women: 17 mg. (RDA)

Now, if you're wondering how to ramp up your intake with tonight's dinner, here's a super recipe.

Beef Tenderloin with Zinfandel Reduction & Herb Butter

Tenderloin is the most succulent and tender cut of beef.

And my most popular meat choice.

However, tenderloin doesn’t always shine.

Because it can easily come out a little bit bland.

Especially when it's overcooked due to it's leanness.

This recipe not only offers a reliable method for cooking the roast perfectly.

It elevates the flavor with an herb butter topping and a bold zinfandel reduction.

Makes 6 Servings


For the Herb Butter

1/2 c. unsalted sweet cream butter at room temperature

Leaves from 1 sprig fresh thyme

Leaves from 1 sprig fresh rosemary, finely chopped

1 clove garlic, finely chopped

Finely-grated zest of 1/2 lemon

1/4 tsp. course sea salt

Zinfandel Reduction:

2 c. Zinfandel wine

1 c. beef broth

1/4 c. soy sauce

3/4 c. light brown sugar

For the Roast:

2 1/2 lb. beef tenderloin, trimmed

Extra virgin olive oil

Sea salt

Fresh cracked black pepper


To make the butter.

Meld together all the ingredients for the herb butter.

Form a 1-inch-thick log-shape down the center of a sheet of plastic wrap.

Fold the wrap over the top.

And press tightly along the length of the herb butter.

Roll up to form a uniform cylinder.

Refrigerate for 2 to 3 hours before serving.

To start the Zinfandel reduction.

Combine the Zinfandel, beef broth and soy sauce in a wide pan.

Bring to a boil over medium-high heat.

Simmer and reduce to about 1/2 c.

Remove from heat and save.

Prepare the grill for indirect cooking at 450°F to 500°F with a hot direct grilling zone.

Brush the outside of the beef tenderloin with olive oil.

Season with salt and pepper.

Grill the roast over the hottest part of the fire to brown the outside.

Turning it to the four “sides” for uniform cooking all around.

About 8 minutes total.

Transfer the roast to the indirect zone and close the hood.

Continue indirect cooking for about 10 to 20 minutes, depending on the grill.

Remove the roast when the internal temperature reads 120°F for rare (because the outside is thoroughly browned, only the very center will be red).

Be careful not to overcook the roast.

Wrap in foil and let rest for 10 minutes.

While the roast is resting, reheat the Zinfandel reduction.

And whisk in the brown sugar.

For serving, drizzle a little Zinfandel reduction on each plate.

Slice the roast into 1/2 inch thick slices.

And place on or beside the reduction.

Top the roast with a slice of herb butter and savor.

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