Vitamin B3
With meals, split into two doses
Vitamin B3 is an essential water-soluble nutrient found in meat, fish, legumes, and fortified grains. It exists in several supplemental forms—nicotinic acid (niacin), nicotinamide (niacinamide), and nicotinamide riboside—each with distinct physiological effects. It is best known for its central role in producing NAD+, a coenzyme critical to energy metabolism, DNA repair, and cellular signaling.
Research Evidence
Improves skin barrier function and reduces hyperpigmentation (nicotinamide)
ModerateMay reduce non-melanoma skin cancer risk (nicotinamide)
ModerateMay support mitochondrial biogenesis and muscle recovery
ModerateRaises HDL cholesterol and lowers triglycerides (nicotinic acid form)
StrongSupports NAD+ biosynthesis and cellular energy production
StrongExpert Evidence
40 references from 5 experts
“Until we have that long-term research, I would not supplement with vitamin B3 in any form beyond 50 mg.”
I read all 18 NMN Human Studies – 4 Key Findings
13:1132 references in 21 episodes from 2021–2025
Safety & Cautions
Side Effects
- Skin flushing and warmth (nicotinic acid)
- Nausea or stomach upset at high doses
- Potential liver stress with sustained-release niacin
- Headache
High-dose nicotinic acid can elevate liver enzymes and should be monitored by a healthcare provider, especially in sustained-release formulations. Nicotinamide is generally well-tolerated at typical supplemental doses and does not cause flushing.
Pairs Well With