Vitamin B3

Vitamin B3 is the raw material your body uses to make NAD and NADH. These coenzymes sit at the centre of energy production in every cell. They also support DNA repair and the activity of sirtuins, enzymes linked to cellular ageing.^[1]

This page covers the form of vitamin B3 used in nouxx Cycle Routine, daily intake and its role in energy metabolism.

Forms of vitamin B3

Vitamin B3 comes in several chemical forms. They behave differently in your body and have different side effect profiles.

Nicotinic acid (niacin) is the original form. At pharmacological doses it is used to lower LDL cholesterol. It also causes the well-known niacin flush. This is a harmless but uncomfortable burning and redness across the face and chest that lasts 15 to 30 minutes.^[1]

Nicotinamide (niacinamide) is the amide form. It feeds the same NAD pathway. It does not cause the flush. It does not lower cholesterol. For nutritional supplementation at NRV-level doses it is the preferred form. This is what nōuxx uses across all three phases.^[1]

Inositol hexanicotinate is marketed as no-flush niacin. The evidence that it actually raises NAD is weak.^[1]

nōuxx uses nicotinamide because it covers the full set of EU-authorised vitamin B3 functions at the food-supplement dose. It is well tolerated. No flush.

How much you need

The European Food Safety Authority sets the population reference intake at 1.6 mg of niacin equivalents per MJ of energy intake. For a woman eating around 8 MJ per day this works out to roughly 13 mg.^[3] The EU nutrient reference value used on supplement labels is 16 mg.

Vitamin B3 is found in meat, fish, poultry, peanuts, mushrooms and fortified cereals. Your body can also make it from tryptophan. About 60 mg of tryptophan converts to 1 mg of niacin. True deficiency is rare in high-income countries. The classical deficiency disease is pellagra.^[2] nōuxx Cycle Routine contributes 20 mg per phase, 125% of the NRV.

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Energy and metabolism

Vitamin B3 is required to make NAD and NADH. These coenzymes drive the reactions that release energy from carbohydrates, fats and protein. Without enough vitamin B3 those reactions slow down. Tiredness and low mood are early symptoms of deficiency.^[1]

EU authorised health claims

Under EU law, niacin is officially authorised to carry the following health claims:

• Niacin contributes to normal energy-yielding metabolism
• Niacin contributes to normal functioning of the nervous system
• Niacin contributes to normal psychological function
• Niacin contributes to the maintenance of normal skin
• Niacin contributes to the maintenance of normal mucous membranes
• Niacin contributes to the reduction of tiredness and fatigue^[2]

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References

[1] National Institutes of Health, Office of Dietary Supplements. Niacin: Fact Sheet for Health Professionals. ods.od.nih.gov/factsheets/Niacin-HealthProfessional

[2] Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods. Official Journal of the European Union, 25 May 2012. eur-lex.europa.eu

[3] EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific opinion on dietary reference values for niacin. EFSA Journal 2014;12(7):3759. efsa.europa.eu