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Niacin (Vitamin B3)

Lipids · Skin · Energy metabolism

Tier 2 — Promising

What it is

Two forms, two purposes. Niacinamide reduces precancerous skin spots (Cochrane-confirmed) and supports skin barrier repair. Nicotinic acid raises HDL and lowers triglycerides but causes skin flushing. Avoid sustained-release nicotinic acid — higher liver toxicity risk. Flush-free niacin (inositol hexaniacinate) has no proven lipid benefit.

Efficacy

3/5

Safety

3/5

Research

3/5

Onset

3/5

Cost

4/5

Drug-int.

4/5

Dose

Niacinamide: 500–1,000 mg/day for skin. Nicotinic acid: 500–2,000 mg/day for lipids (supervised — liver toxicity risk at high dose).

Time of day & tips

Nicotinic acid: take with food and water to reduce flushing. Avoid hot drinks and alcohol around dose time — worsens flushing. Niacinamide: no flushing, can be taken anytime.

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