Emily Johnson
Niacin, also known as vitamin B3, is an essential nutrient that cannot be produced or stored in the body and must be consumed through diet. It aids metabolism and the nervous system. Niacin is found in animal products like meat, fish, and poultry, as well as plant-based sources like avocado, whole grains, and mushrooms. Mushrooms, specifically Lion's Mane and psilocybin-containing varieties, are of particular interest when it comes to niacin. Paul Stamets' patent Compositions and Methods for Enhancing Neuroregeneration and Cognition highlighted the synergy between niacin and these mushrooms, enhancing neurogeneration and cognition for better brain health.
| Characteristics | Values |
|---|---|
| Is niacin present in mushrooms? | Yes |
| Other names for niacin | Vitamin B3 |
| Other food sources of niacin | Animal products like meat, fish, and poultry; plant-based sources like avocado, whole grains, peanuts, green peas, and potatoes |
| Daily recommended intake of niacin | 16 mg per day for men and 14 mg per day for women |
| Niacin content in mushrooms | 15% of the RDA for men and 18% of the RDA for women per cup (70 grams) |
| Benefits of niacin | Essential nutrient that aids metabolism and nervous system function; may reduce cancer risk, slow the progression of AIDS, and protect against heart disease |
| Side effects of high doses of niacin | Niacin flush, which appears as itchy and burning red skin |
| Role of niacin in mushroom supplementation | Enhances neurogeneration and cognition when combined with psilocybin and Lion's Mane mushrooms |
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What You'll Learn
Mushrooms are a good source of niacin
Niacin, also known as vitamin B3, is an essential nutrient that must be consumed through one's diet as the body cannot synthesise or store it. Niacin aids metabolism and the nervous system and is commonly found in animal products such as meat, fish, and poultry, as well as plant-based sources like avocado, whole grains, and mushrooms. Mushrooms, in particular, are a good source of niacin, providing about 15% and 18% of the recommended dietary allowance (RDA) for men and women, respectively, per cup (70 grams).
Mushrooms grown under sunlamps are also a rich source of vitamin D, making them an excellent plant-based food option for vitamin D. In addition, mushrooms are a good source of fibre, with 7.4 grams per cup (145 grams). They are also rich in essential minerals such as manganese, zinc, and potassium.
Lion's Mane mushrooms, a type of medicinal mushroom used in traditional Chinese medicine for centuries, are also a good source of niacin. While research on the effectiveness of Lion's Mane mushrooms is limited, particularly in humans, they are believed to have several health benefits, including fighting dementia, treating nerve damage, managing diabetes, and preventing ulcers.
When combined with psilocybin and Lion's Mane mushrooms, niacin enhances neurogeneration and cognition, improving brain health. Niacin's neural anti-inflammatory properties reduce inflammation that can impair nerve regeneration. It also acts as a vasodilator, widening blood vessels and improving cerebral circulation. Additionally, niacin helps psilocybin and Lion's Mane compounds cross the blood-brain barrier and reach their target areas in the nervous system.
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Niacin is also found in animal products
Niacin, also known as vitamin B3, is an essential nutrient that aids metabolism and the nervous system. It is required to be consumed through food as the body cannot produce it on its own. Niacin is found in various plant-based and animal-based sources.
Animal products that contain niacin include meat, fish, and poultry. Liver, in particular, is one of the best natural sources of niacin. When it comes to meat, ground beef is a good source, with leaner varieties containing one-third more niacin than fattier ones. Additionally, grass-fed beef may offer higher amounts of niacin along with increased antioxidants and omega-3 fatty acids compared to conventional grain-fed beef.
Fish, such as tuna and salmon, are also good sources of niacin. Poultry options like chicken, turkey, and duck are also niacin-rich. For those who consume dairy, milk is another source of niacin, although it may provide a smaller amount compared to other animal-based sources.
It is important to note that the recommended dietary allowance (RDA) for niacin is 16 mg per day for men and 14 mg per day for women. Niacin is water-soluble, so any excess is excreted through urine rather than stored in the body. Therefore, it is crucial to regularly include niacin-rich foods in your diet to meet your body's needs.
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Niacin has neural genesis properties
Mushrooms are a good source of niacin, also known as vitamin B3. Niacin is a water-soluble micronutrient and an essential nutrient, meaning it must be obtained from food as the body cannot produce or store it. The recommended dietary allowance (RDA) for this nutrient is 16 mg per day for men and 14 mg per day for women.
Niacin has neurogenesis properties and is a key mediator of neuronal development and survival. In vitro vitamin supplementation promotes the progression of undifferentiated stem cells to neural progenitors, which further mature into efficient GABAergic neurons. The pro-inducing action is time-dependent, with more pronounced effects when the vitamin is received early. Niacin affects neurogenesis by accelerating the differentiation of embryonic stem cells or neural progenitors into post-mitotic neurons.
Rats receiving niacin following a cortical contusion injury (an experimental model of TBI) show reduced behavioural deficits and improved long-lasting functional recovery. Greater beneficial effects have been observed when niacin is administered in combination with other natural compounds, such as the co-administration of nicotinamide and progesterone. This combination increases functional recovery, reduces lesion cavitation and tissue loss, and modulates the expression of genes involved in inflammatory and immune responses.
Niacin has been investigated as a potential therapeutic for several neurological disorders, including multiple sclerosis, Alzheimer's disease, Parkinson's disease, glioblastoma, and amyotrophic lateral sclerosis. Its receptor-mediated activities include the regulation of immune responses, phagocytosis of myelin debris after demyelination, and cholesterol efflux from cells.
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Niacin is vitamin B3
Niacin, also known as vitamin B3, is an essential nutrient that aids metabolism and the nervous system. It is a water-soluble micronutrient that the body cannot produce or store, so it must be obtained regularly through diet. Niacin helps the body convert food into energy and is vital for the health of the nervous, digestive, and skin systems.
Foods that are rich sources of niacin include animal products like meat, fish, and poultry. Vegetarian sources include mushrooms, avocado, peanuts, whole grains, green peas, and potatoes. Fortified grains, such as ready-to-eat breakfast cereals and refined grain products, are also common sources of niacin in the average diet. Liver, in particular, is one of the best natural sources of niacin.
The recommended dietary allowance (RDA) for niacin is 16 mg per day for men and 14 mg per day for women. Niacin deficiency can lead to serious health conditions. In higher amounts, niacin supplements may be used to improve cholesterol levels and slow the progression of certain types of heart disease, and possibly help prevent memory loss and dementia. However, there are risks associated with excess niacin intake, and it is recommended to consult a doctor before taking niacin supplements, especially for pregnant or breastfeeding women.
Recent research has also indicated potential health benefits of niacin beyond its role in preventing deficiency. Studies suggest that niacin may help reduce the risk of cancer by ensuring DNA integrity and regulating the tumour suppressor gene p53. Additionally, observational studies have reported that high-dose niacin could slow the progression of AIDS, although more research is needed to confirm its impact on the survival of people with HIV.
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Lion's Mane mushrooms are rich in niacin
Niacin, also known as vitamin B3, is an essential nutrient that must be consumed through one's diet as the body cannot synthesize or store it. It aids in metabolism and nervous system function and is commonly found in animal products like meat, fish, and poultry, as well as plant-based sources like avocado, whole grains, and mushrooms. Mushrooms, in particular, contain about 15-18% of the recommended dietary allowance (RDA) of niacin per cup (70 grams).
One variety of mushrooms that is especially rich in niacin is Lion's Mane. These mushrooms are large, white, and resemble a lion's mane, as their name suggests. They have been used for centuries in traditional Chinese medicine and are known for their potential health benefits, particularly for the brain and heart.
Several studies have demonstrated the positive impact of Lion's Mane mushrooms on cognitive function. For example, one study involving older adults with mild cognitive impairment showed that those who took tablets containing Lion's Mane powder for four months exhibited temporary improvements on cognitive tests. Additionally, younger adults who took capsules of Lion's Mane mushroom powder experienced improved mental performance speed.
Lion's Mane mushrooms are also a source of antioxidants, which help limit the damage caused by free radicals in the body. This property makes them potentially beneficial in addressing chronic inflammation associated with various health conditions, including heart disease, arthritis, and cancer. Furthermore, niacin contributes to skin health by supporting the derma barrier, which is the outer layer of skin cells that retain moisture and prevent bacteria from entering.
Overall, Lion's Mane mushrooms are a valuable source of niacin, offering potential benefits for cognitive function, overall mood, and skin health, among other areas of wellbeing.
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Frequently asked questions
Yes, niacin, also known as vitamin B3, is found in mushrooms.
Yes, animal products like meat, fish, and poultry are good sources of niacin. Vegetarian sources include avocado, peanuts, whole grains, green peas, and potatoes.
Niacin is an essential nutrient that aids metabolism and the nervous system. Studies also show that niacin may reduce the risk of cancer and slow the progression of AIDS.
The recommended dietary allowance (RDA) for niacin is 16 mg per day for men and 14 mg per day for women.
Yes, high doses of niacin can cause a "niacin flush", resulting in red, itchy, or burning skin. It is important to consult a healthcare professional before taking niacin supplements.
