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Niacin: Foods
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Niacin is obtained from, liver, meat, peanuts and other nuts, and whole grains. In general, foods rich in protein, with exception of tryptophan-poor grains, can satisfy some of the demand for niacin. See the table below for dietary sources of niacin.
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Niacin from foods is not known to cause adverse effects. Although one study noted adverse effects following consumption of bagels with 60 times the normal amount of niacin fortification, most adverse effects have been reported with pharmacologic preparations of niacin (8).
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Niacin opens blood vessels wider. Niacin, when used properly, offers benefits in terms of cholesterol reduction, as well as for detoxification. People with high cholesterol levels should see improvements once their follow the proper diet of raw foods, preferably through a good juicing program, along with the proper healing fats in their diet. However for people who don't respond, it would seem that niacin would be a far safer and less expensive alternative to the statin drugs, which have their serious complications.
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Niacin comes as a tablet and an extended-release (long-acting) tablet to take by mouth. The regular tablet usually is taken two to three times a a day with meals, and the extended-release tablet is taken once a day, at bedtime, with food. Follow the directions on your prescription label or package label carefully, and ask your doctor or pharmacist to explain any part you do not understand. Take niacin exactly as directed. Do not take more or less of it or take it more often than prescribed by your doctor.
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Niacin is found in many foods, including dairy products, lean meats, poultry, fish, nuts and eggs. In addition, many breads and cereals have niacin added to them. Niacin is ... available in a variety of different forms as either prescription medication or over-the-counter supplements. However, don't take niacin — even in the over-the-counter form — without discussing it with your doctor first because niacin can cause side effects when taken in high doses.
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Niacin can ... be formed in the body from the amino acid tryptophan; on average 60 mg of dietary tryptophan is equivalent to 1 mg of preformed niacin. The total niacin content of foods is generally expressed as mg niacin equivalents; the sum of preformed niacin plus one-sixtieth of the tryptophan. This means that most foods that are good sources of protein are also good sources of niacin. In cereals niacin is largely present as niacytin, which is not biologically available; therefore the preformed niacin content of cereals is generally ignored when calculating intakes. Free niacin is added to white flour and enriched breakfast cereals in many countries.
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