Introduction

Vitamin B3 (niacin) is a water-soluble vitamin that helps convert food into energy. It supports the nervous system, digestive system, and skin, while also metabolizing cholesterol and fats, repairing DNA, and providing antioxidants. (1)

Niacin exists as nicotinic acid and nicotinamide in foods and supplements. Tryptophan, an amino acid, also converts to nicotinamide. Niacin supports over 400 enzymatic functions in the body, aiding various reactions.

Kids typically get enough niacin from a healthy diet, including foods like peanuts, fortified cereals, quinoa, muesli, Marmite, wild rice, brown rice, acorn squash, tortillas, and cereal grains.

Vitamin B3 deficiency in children can cause memory lapses and skin irritation. It’s crucial to introduce niacin-rich foods early to prevent deficiency, which may result from improper weaning or food introduction. Learn more about B3's function, benefits, deficiency signs, dosing, food sources, and risks below.

How Does Vitamin B3 (Niacin) Function in Your Child’s Body?

Vitamin B3 is absorbed in small amounts in the stomach, with rapid absorption occurring in the small intestine, where it functions. Nicotinic acid and nicotinamide enter the bloodstream through the portal vein, are metabolized for energy, and any excess is excreted in urine.

Niacin (vitamin B3) helps prevent skin irritation, irritability, and low attention span in children. Tryptophan, an essential amino acid found in protein-rich foods, can also prevent these issues when included in a balanced diet.

Children with adequate protein intake, common in developed nations, are unlikely to be niacin deficient. Plant-based diets and natural vitamins/supplements can provide vitamin B3. The average daily requirement is 16 mg for males and 14 mg for females, ages 3 to 15. (2) 

What is Vitamin B3 Good for?

Here are some of the many benefits of vitamin B3 for your child:

• Promotes metabolism
• Increases energy
• Cardiovascular health
• Cognitive health
• Boosts brain function
• Improves joint mobility
• Improves skin
• Treats pellagra and associated conditions

Cardiovascular health: In the U.S., doctors prescribe nicotinic acid to treat dyslipidemia, a condition with abnormal blood lipid levels, including high LDL and low HDL cholesterol. Niacin helps reverse these issues, and extended-release forms improve absorption while reducing toxicity. Combining niacin with statins lowers both "bad" LDL cholesterol and the risk of heart disease. (1)(3)

Research Support:
The active metabolite forms of vitamin B3, the pyridine dinucleotides NAD+ and NADP+ are essential to cellular processes of energy metabolism, cell protection and biosynthesis. Cellular adaptations include stimulation of mitochondrial biogenesis, which is fundamental to adjusting cellular and tissue physiology to reduce nutrient availability and increase energy demand. (1)

Cognitive health: Severe niacin deficiency can lead to dementia and memory loss, including in the elderly. Vitamin B3 protects brain cells, and if your child experiences memory lapses, it's advisable to have their B3 levels checked by a pediatrician. (1)

Research Support:
A large prospective study of 3,718 men and women ages 65 and older was conducted in which the subjects were followed for six years and consistently administered dietary questionnaires and cognitive assessments. A protective effect from Alzheimer's disease and cognitive decline was found when comparing the highest to lowest intakes of niacin/vitamin B3. (1)

Boosts brain function: Niacin is essential for brain energy in both adults and children. Adequate levels can protect against brain fog, schizophrenia, and other psychiatric issues by repairing brain cell damage. (4)

Research Support:
Recent growing research has indicated that vitamin B3 plays a key role in neuronal health. It has emerged that niacin bioavailability is crucial for neuronal survival and functions. In fact, vitamin deficiency has been recognized as a pathogenic factor for neurological deficits and dementia and neuronal injury and psychiatric disorders. (4)

Improves skin: Vitamin B3 (niacin) is good for the skin and protects it from sun damage and other harmful effects. Using niacin-based skincare products or consuming it through diet helps shield the dermal layer from UV rays.

Research support:
Recent research suggests niacin may help prevent some types of skin cancer. A study found that taking 500 mg of nicotinamide (a form of niacin/vitamin B3) twice daily reduced rates of non-melanoma skin cancer among high-risk individuals.

Treats pellagra and associated conditions:

Pellagra, caused by severe vitamin B3 deficiency, is rare in developed nations but can occur in individuals with alcoholism, Hartnup disease (inability to absorb certain proteins and vitamins), or eating disorders like Anorexia Nervosa and Bulimia Nervosa. These conditions, often seen in adolescents, may not cause pellagra but are linked to symptoms like memory loss, poor attention, skin irritation, and irritability. (5)

Research support:
In the United States, pellagra is infrequently reported. Yet this disorder does occur among malnourished persons. The typically robust response of the disorder to physiologic doses of niacin can assist in confirming the diagnosis. (5)

What are the Symptoms of Vitamin B3 Deficiency?

Below are common signs and symptoms of vitamin B3 deficiency in kids and adults:

• Psychological disorders (mental depression)
• Tumor formation
• Pellagra
• Congenital malformation
• Abdominal pain
• Apathy
• Diarrhea and upset stomach
• Fatigue
• Flaky skin rash (dermatitis rash) where exposed to sunlight
• Headache
• Loss of memory
• Smooth, bright red or black tongue
• Swelling
• Vomiting

Psychological disorders: Niacin deficiency may contribute to neuropsychiatric and neurodegenerative disorders, including depression in both adults and children. While not directly linked, niacin supplementation may benefit those with inadequate diets who are also using antidepressants. (6)

Research Support:
Niacin is important for the maintenance of cellular integrity and energy production and is involved in more than 500 intracellular reactions. Patients who develop nutritional deficiencies as a result of poor dietary intake, especially inadequate intake of proteins and vitamins, could potentially suffer from niacin deficiency and NAD depletion. (3)

Tumor formation: Epidemiological studies suggest niacin deficiency increases cancer risk. Research in animal models indicates that niacin deficiency may heighten susceptibility to cancer development. (7)(8)

Research Support:
Niacin deficiency has been linked to genomic instability largely through impaired function of the poly ADP-ribose polymerase (PARP) family of enzymes. In various models, niacin deficiency has been found to cause impaired cell cycle arrest and apoptosis, delayed DNA excision repair, accumulation of single and double-strand breaks, chromosomal breakage, telomere erosion and cancer development. (7)

Pellagra: Pellagra, caused by niacin deficiency, emerged in Europe in the 1700s with the widespread use of corn. In the early 1900s, it affected many in the US South and Midwest, only later being identified as a vitamin B3 deficiency after hundreds of thousands of cases. (9)

Research Support:
The disease still occurs among poorly nourished people living in low-income and developing urban areas, and particularly among those with alcohol addiction. Pellagra is also still common in parts of Africa and Asia. Its symptoms are known as the four "Ds": diarrhea, dermatitis, dementia, and, ultimately, death. (9)

Congenital malformation: Congenital malformations, physical defects present at birth, can affect various body parts, including the heart, lungs, and brain. While genetic, they can also result from prenatal alcohol exposure, leading to niacin deficiency. These malformations are a leading cause of infant mortality globally, especially in developed countries. Proper nutrition during pregnancy is key to supporting your child's health. (8)

Research Support:
Major congenital malformations occur in at least 2% of human births. There are relatively few identified causes. The origins of most malformations have been difficult to determine and probably involve genetic and environmental factors or gene–environment interaction. Disruption of NAD synthesis caused a deficiency of NAD and congenital malformations in humans and mice. Niacin supplementation during gestation prevented malformations in mice. Benefits of niacin supplementation have been observed in experimental models of cancer, cardiovascular disease, skin health, mental health, and oxidant lung injury. (8)

How Much Vitamin B3 Should Your Child Take per day?

Dosing recommendations for vitamin B3 are outlined in the Dietary Reference Intake (DRI) by the Food and Nutrition Board (FNB), which defines the optimal daily nutrient requirements.

The recommended dietary allowance (RDA) for vitamin B3 is provided for all age groups in micrograms (mcg) below: (10)

*These amounts are the same for people who are pregnant and lactating, although consultation with a doctor or healthcare professional is always recommended

Should Your Child Take Vitamin B3 Supplements?

Niacin can be obtained through healthy, plant-based diets or supplements, such as nicotinic acid, nicotinamide, B-complex, and niacin-specific supplements. High doses should be taken with caution, and individuals should consult a physician to determine the appropriate daily intake, as excessive niacin can harm skin and internal functions. (11)

What is Vitamin B3 Found in?

Foods that are niacin (vitamin B3) rich are listed below.

*DV = Daily Value

Niacin (Vitamin B3) Risks and Side Effects

Vitamin B3 (niacin) is safe to take daily in recommended amounts, as it is water-soluble. However, overdosing can cause side effects like skin flushing, itching, diarrhea, stomach pain, and liver issues. High doses may also affect blood glucose, blood pressure, muscles, and heart health. It's advised to start with smaller doses and consult a healthcare provider before taking niacin supplements.

Niacin supplements can interact with various substances, including tuberculosis drugs, diabetes medications, thyroid hormones, blood pressure meds, antibiotics, herbal supplements, and antioxidants. People with gout should avoid niacin. While niacin with statins may reduce heart disease risk, it’s important to consult a healthcare provider for monitoring potential negative interactions.

Research shows that high doses of nicotinic acid niacin can lower "bad" cholesterol and raise "good" cholesterol, but consuming 100 times the recommended amount doesn’t reduce risks of heart attacks, strokes, or sudden death.

A balanced diet with fruits and vegetables provides sufficient niacin, and natural supplements can help ensure children get its benefits. However, adolescents taking more than 30mg of nicotinic acid may experience side effects like tingling and burning sensations.

How much vitamin B3 is too much?

There are risks involved with consuming an excess amount of niacin (vitamin B3). Severe side effects can be experienced when niacin levels exceed 1000 mg/day and include:

• Nausea
• Impaired vision
• Fatigue
• Low blood pressure
• High blood glucose levels
• Abdominal pain
• Heartburn
• Liver failure and Hepatitis

Summary

Inadequate niacin intake during childhood can lead to long-term health issues. A diet rich in plant-based foods like fruits and vegetables ensures proper niacin levels. Supplements can help children and adults who don't get enough niacin from food, but overdosing should be avoided to prevent side effects like skin irritation.

References

1. https://www.hsph.harvard.edu/niacin
2. Book: Nutrition: concepts and controversies. 2012.
3. https://pubmed.ncbi.nlm.nih.gov/20167004
4. https://www.ncbi.nlm.nih.gov/PMC6412771
5. https://pubmed.ncbi.nlm.nih.gov/20332283
6. https://pubmed.ncbi.nlm.nih.gov/25596911
7. https://pubmed.ncbi.nlm.nih.gov/22138132
8. https://www.ncbi.nlm.nih.gov/PMC4863271
9. Book: Nutrition: concepts and controversies. 2012.
10. https://ods.od.nih.gov/factsheets
11. https://www.ncbi.nlm.nih.gov/PMC6822653

Disclaimer: The content of this blog post is intended for informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. You should not use this information for diagnosing or treating a health problem or disease, or prescribing any medication or other treatment. Always seek the advice of your physician or other qualified health provider before taking any medication or nutritional, herbal or homeopathic supplement and with any questions you may have regarding a medical condition.