Important points
- Recent research has shown that high levels of niacin, also known as vitamin B3, can cause inflammation, damage blood vessels, and increase the risk of heart disease.
- Niacin is found in many foods, including red meat, fish, brown rice, bananas, and fortified cereals and breads.
- Taking large amounts of niacin through supplements can cause toxicity that can cause gastrointestinal symptoms such as nausea, vomiting, and even liver damage.
NiacinVitamin B3, also known as vitamin B3, is made and used by the body to convert the food you eat into the energy you need. However, it is also possible to have too much of a good thing. A new study found that high levels of niacin may increase the risk of cardiovascular disease.
Research published in journals natural medicinefound that a breakdown product of niacin, known as 4PY, is strongly associated with the development of heart attacks, strokes, and other cardiac events. More specifically, people with high 4PY levels were, on average, about 60% more likely to have these cardiac events than those with low 4PY levels.
“What’s interesting about these results is that this pathway, previously unrecognized, appears to contribute significantly to the development of cardiovascular disease,” said the study’s senior author and director of the Cleveland Clinic. said Stanley Hazen, M.D., director of the Lerner Cardiovascular and Metabolic Sciences Department at . The institute said in a press release: “These insights set the stage for developing new approaches to counteract the effects of this pathway.”
Here’s what you need to know about why niacin is bad for your heart, and expert advice to make sure vitamin supplements don’t put you at risk.
What is niacin and why do I need it?
Our bodies need niacin, and luckily, it’s found in a variety of foods, including meat, fish, dairy products, and grains, says Interventional Cardiology Specialist at Northwell Lenox Hill Hospital. One Dr. Joseph Dives told Berrywell.
“They play several important roles, including helping convert food into energy and keeping your skin, nerves, and digestive system healthy,” says Dybes. Niacin also improves circulation and lowers elevated LDL (bad) cholesterol and triglyceride (fat) levels in the blood.
If you don’t get enough niacin from your diet, you may experience the following symptoms: pellagrasaid Dybes. This condition can cause mental confusion, weakness, diarrhea, loss of appetite, and other serious symptoms.
“This was a big problem during the Great Depression, when the government required all flour and other grains to be fortified with niacin,” Dybes said.
Niacin was also one of the first cholesterol treatments to come out, Duybes said. But researchers noticed a problem. Although cholesterol did drop in patients who took niacin, the rate of cardiac events did not decrease, and in some people, the rate actually increased compared to people in the general population.
Why does too much niacin put a strain on the heart?
When niacin breaks down, it produces byproducts known as 2PY and 4PY. In a new study, researchers found that these byproducts, particularly 4PY, may play a direct role in causing vascular inflammation, damaging blood vessels and contributing to the development of plaque in arteries. .atherosclerosis) Over time, this is a major heart disease risk factor.
“It is well established that inflammation plays an important role in cardiovascular disease, particularly atherosclerotic coronary artery disease,” Duives said. 2PY and 4PY are pro-inflammatory factors, which means they increase vascular inflammation and are directly linked to exacerbation of cardiovascular diseases such as heart attack and stroke.
4PY not only causes inflammation in the cardiovascular system, but it can also increase plaque buildup within artery walls and cause blood vessel damage, says Lena Bakovic, MS, RDN, RD, CNSC. Stated. Top Nutrition Coaching spoke to Berrywell about weight management and gut health.
“4PY is thought to cause cardiovascular inflammation through a newly discovered pathway, which can subsequently increase plaque deposition within artery walls and damage blood vessels,” Bakovich said. Stated.
Although this study did not prove a direct causal link between niacin and increased risk of heart disease, experts believe that larger studies should be conducted to investigate a possible link. states that it is necessary to
“This study is a stepping stone to further research that may help us understand how to further reduce the risk of cardiovascular disease,” Dybes said.
Are there other vitamins that can be dangerous if broken down?
Bakovic says fat-soluble vitamins A, D, E and K can be toxic if taken in large amounts in supplement form. Unlike water-soluble vitamins, these fat-soluble vitamins are stored in the body and each comes with its own toxicity symptoms.
What foods and products contain niacin?
According to Bakovic, niacin can be obtained naturally from a variety of foods, including fish, red meat, poultry, pork, legumes, whole grains, brown rice, nuts, seeds, and bananas. It is also added to fortified and fortified foods such as bread, cereals, and infant milk.
Niacin is also found in many dietary supplements, such as multivitamins and mineral supplements, especially in the form of niacin’s two different chemical forms, nicotinic acid and nicotinamide.
Niacin, in the form of nicotinic acid, is also available as a prescription drug for the treatment of high cholesterol, but it is not as commonly used as it once was because of potentially dangerous side effects.
What is the dangerous amount of niacin?
According to Bakovic, niacin is measured in niacin equivalents (NE). 1 NE is equivalent to 1 milligram (mg) of niacin or 60 mg of tryptophan, an amino acid that is converted to niacin in the body. The recommended dietary intake of niacin is generally about 16 mg NE for men and 14 mg NE for women. The allowed dose is 18 mg NE for pregnant women and 17 mg NE for lactating women.
For people over 19 years of age, Bakovic said, “The tolerable upper intake level, which is the maximum daily intake that is unlikely to cause adverse effects, is 35 milligrams of niacin, or 35NE.” “Exceeding that amount poses a risk of toxicity.”
Bakovic says that taking high doses of niacin in supplement form, especially more than 500 mg, especially in the form of nicotinic acid, can increase the risk of niacin toxicity. One of the more common symptoms of excess niacin is skin flushing or redness that appears all over the body.
Other symptoms of niacin toxicity include gout, digestive problems, nausea, diarrhea, headache, blurred vision, fatigue, low blood pressure, vomiting, easy bruising, increased bleeding from wounds, and, rarely, liver damage. Inflammation, etc.
However, you should know that you are unlikely to ingest dangerously high doses of niacin by eating too many niacin-rich foods. This is because dietary sources usually provide a balanced amount of niacin. Supplements carry a higher risk, especially when taken in large amounts over a long period of time. Therefore, you should always consult your healthcare provider before starting to take vitamins.
what this means to you
Although more research is needed to fully understand this link, overconsumption of niacin or vitamin B3 may have negative effects on heart health. Although it is unlikely to get too much niacin from your diet, there may be risks if you take the supplement in high doses over a long period of time.
