Niacin: Increasing Dietary Intake Could Help Prevent Alzheimers

Imagine being able to put good health in a savings account that you can draw on when you need it years from now. In a sense, that's what we do every time we eat fresh, whole foods daily and take certain key supplements.

In a past e-alert, I told you about a Johns Hopkins US study that showed how combining supplements of vitamins C and E today may significantly lower the risk of developing dementia or Alzheimer's disease (AD) in the future.

Now a new study underlines the importance of adding one more item to that list of helpful nutrients.

Eating it up

The current issue of the Journal of Neurology, Neurosurgery, and Psychiatry carries a new Alzheimer's study conducted by Chicago's Rush Institute for Healthy Ageing.

Discussing the study with Reuters Health, the lead author, Dr Martha C. Morris, noted that very high therapeutic doses of niacin (also known as vitamin B3) have been associated with a reduced risk of cognitive decline, such as Alzheimer's, but no studies have examined the association between Alzheimer's disease (AD) risk and the dietary intake of niacin.

Dr. Morris and colleagues drew their subjects from a Chicago community in which all the residents were over the age of 65. More than 3,700 subjects supplied detailed food frequency questionnaires, and during a study period that lasted more than five years, a series of cognitive tests were conducted periodically. The researchers randomly selected 815 subjects for close analysis. All in this group were free of Alzheimer's disease (AD) at the outset. By the end of the study period, 131 of these subjects were diagnosed with the disease.

After evaluating the data, the Rush Institute team found a clear association between niacin intake and reduced cognitive decline and Alzheimer's disease (AD) risk. Dr. Morris told Reuters that when subjects with the highest niacin intake were compared to those with the lowest intake, the high niacin group had an 80 percent reduction in risk.

This risk reduction was seen primarily in dietary intake. The protective effects of niacin supplements were not as strong.

Meat on the plate

The importance of niacin is well known to HSI members. In previous e-alerts we've told you how niacin may help lower triglycerides while raising HDL cholesterol. And niacin helps regulate a gene called Sir2 that forms a protective barrier around your cells, defending them from rogue DNA molecules that cause the genetic instability that promotes ageing.

US physician Dr Jonathan V. Wright also notes that niacin is effective against degenerative arthritis, anxiety, and type 1 diabetes.

Clearly, a good intake of niacin is essential for good health. So... with dietary sources getting high marks from the Rush Institute, what are the best food sources of niacin?

According to the Feinberg School of Medicine at Northwestern University, you'll generally find niacin in high-protein foods. Here are some of the best sources:

Beef liver, 3.5 oz cooked: 14.4 mg
Peanuts, 1/2 cup: 10.5 mg
Chicken (white meat, cooked): 13.4 mg
Tuna (canned in water 3 oz): 11.8 mg
Salmon (3.5 oz, cooked): 8.0 mg
Ground beef (3.5 oz, cooked): 5.3 mg

The Feinberg report notes that adults need a minimum of about 15 mg of niacin each day.

A word of caution

Some people may have a reaction to niacin. Here's how HSI Panellist Dr Allan Spreen, describes it: 'Higher doses can cause the infamous niacin flush, where you get a 20-minute sunburn-like redness and itching sensation.'

Therapeutic doses of niacin - as much as 2 grams, three times daily - are sometimes used to address high cholesterol. This is the type of dose that causes the niacin flush, which may cause problems for asthma patients and people with peptic ulcer disease. Prolonged doses at this level may also prompt toxicity to the liver. So anyone who puts niacin supplements to use at higher than normal dosages should consult with a doctor, naturopath or nutritionist.

For the rest of us, including a consistent intake of niacin in our diets may be like putting a little something away for future days.