Hello I´m deciding on which B-supplement to take, and following the charts with the recommended supplements.
However I´m a bit worried because I read something about Niacine/B3 not being recommended anymore by doctors, as it increases risks of stroke, together with lowering blood pressure which I already have it low and improving cholesterol values, which I already have low.
My question is, is Niacine safe as a daily supplement? or does it depend on the dose? I was considering the Thorne Basic B but I see it has a high dose.
thanks
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Marinaaa
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Just to note, you need to check niacin and niacinamide which are related but different. I was trying to look at some of the papers but every single one I wanted to read was behind a paywall.
Ok, I´m not a chemist and do not understand if both forms of B3 lead to the same results, but there has been some very recent research (2024) linking it to stroke and cardiovascular disease, so I´m worried about supplementing it. I paste some of the links, I think there is only one study but quantities for excess are pretty low.
Yes - I saw them and tried to look at the papers behind them because they do not make clear whether they are referring to niacin only or also niacinamide.
Nor do they say much about the doses! At one time does of niacin used were very high.
The fuller report talks about cholesterol in a way we more readily understand from researchers who say cholesterol itself is not the problem. In fact they see cholesterol levels as protective.
The B3 research itself does seem to be relevant though re: ‘ultra processed’ foods. That is a concern re: a supplement which might be falling into that category (for me) as I deliberately avoid ultra processed foods generally.
How much is too much is the next question as you yourself have raised!? Does even our Thorne B possibly take this too high? Crikey the whole thing is a minefield.
I emailed Thorne on this very question as their levels are high and we also get vitamins from food. The reply from their Medical Affairs department told me you can’t assume Americans get much from their diet. In my opinion an unscientific response from a company that says its has clinical data on its web site.
I threw their tablets away and take Igennus every few days instead so my intake of all B vitamins is lower
I really like this website that examines the scientific data around supplements
I did some research myself for a series of programs on the radio about different vitamins. Vitamin A for example can be extremely dangerous and massively increases risk of lung cancer in smokers. Completely the opposite of what you’d expect. The programme led Cancer Research to issue a warning.
Also we must also be really careful about where we get our vitamins from. I often see on here companies that are based in China being recommended. We have no idea about their efficacy or safety.
Having said that this is all the more tricky for us who have health conditions whereby we aren’t absorbing the vitamins we need from our food. I have recently been taking vitamin B complex supplements and I too am worried that the very very high levels that logically might have side effects.
This is the research on b3/niacin from Examine.com
Most of the benefits from niacin supplementation occur after doses of at least one gram. This is approximately 5,000% the recommended daily intake.
Levels anywhere near RDA are likely safe. But when massive doses of anything are required, things like vitamins change from being simple supplies of genuine needed vitamins into medicines and need to be looked at from that point of view.
(The big exception is probably B12 but the reason there is our incredibly low absorption of even very high dose oral forms such that they are needed even to absorb modest amounts. Added on to the fact that it does seem to be no problem even in very high doses and even when injected.)
I too tried Thorne b and it made me quite ill. Maybe my gilberts syndrome means I couldn’t process it properly or it interacted with other meds. I figured it was the b3 so I stopped Thorne b and take b12 /folate chewable supplement (and D3/k2 spray) and eat good diet for other b and c vits.
Oh, not good news when I was just about to start a Vit B complex supplement. I need folate and B12 plus I need to start Thiamine, so I thought it would be a good idea to have a supplement which balances all the B vitamins. Buying them separately is expensive. Back to the drawing board.
Well I suppose whenever these investigations expand our knowledge or whether it is dangerous or not manufacturers will change their doses, or at least so I hope!
Glad I read this ! I take Niacinamide, but lately my diastolic blood pressure is going under 60 ! Sometimes 55 or 51, which can cause you to fall or faint. Think I will NOT take them every day ! Maybe once a week !!!
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