If you are into skincare and particularly love sheet masks, chances are that you have heard about this wonder ingredient Niacinamide. Niacinamide, also known as vitamin B3 or nicotinamide, is a water-soluble vitamin that plays a crucial role in maintaining overall health. Beyond its role as a nutritional supplement, niacinamide offers a plethora of benefits for the skin, cardiovascular system, and overall well-being.
Benefits of Niacinamide
The cosmetics industry has long hailed Niacinamide for skin health. According to a study published in The Journal of Clinical and Aesthetic Dermatology, clinical trials showed that when compared to a placebo, topical application of Niacinamide showed a 14.8% reduction in skin roughness, and significant reduction of fine lines and wrinkles, hyperpigmentation, redness, and yellowing.
However, Niacinamide has many benefits beyond skin health:
Metabolic Support
Niacinamide plays a key role in energy metabolism, helping convert food into energy. A study published in Molecular Oncology shared that it aids in the proper functioning of enzymes involved in metabolism, supporting overall energy production.
Cardiovascular Health
A Prague-based study found that niacinamide can help maintain healthy cholesterol levels, which is crucial for heart health. According to their research that spanned two years of niacinamide use, healthy cholesterol levels increased by 25.0% in the niacin group, whereas triglyceride levels had decreased by 28.6% in the same group.
Brain Function
Niacinamide is involved in the production of neurotransmitters, such as serotonin, dopamine, and norepinephrine, which are essential for mood regulation and cognitive function. An Italy-based study found that not getting enough of this vitamin has been linked to problems like memory loss, thinking difficulties, and mental health issues, as well as to brain injuries and psychiatric disorders.
Anti-inflammatory Properties
Nicinamide’s anti-inflammatory properties don’t just work wonders for the skin but may also benefit conditions like arthritis, by reducing inflammation and pain.
Skin Health
Lastly, Niacinamide is a skincare superstar known for its ability to improve skin texture, reduce fine lines and wrinkles, and regulate oil production. It enhances the skin's barrier function, effectively treating conditions like acne, rosacea, and eczema.
Also Read: Niacinamide For Skin: Expert Lists Its Benefits And How To Use It
Natural Sources of Niacinamide
If you are curious about trying Niacinamide in your wellness routine, you don’t have to just rely on cosmetic products or supplements. Many natural sources can help you avail the benefits of Niacinamide:
- Meat: Lean meats like chicken, turkey, and pork are rich sources of niacinamide. They provide not only protein but also essential B vitamins, including niacinamide.
- Fish: Fish such as tuna, salmon, and trout are excellent sources of niacinamide. Incorporating fish into your diet can boost your niacinamide intake along with omega-3 fatty acids.
- Whole Grains: Whole grains like brown rice, quinoa, and whole wheat are packed with niacinamide, fibre, and other nutrients, making them a healthy choice for overall wellness.
- Legumes: Lentils, chickpeas, and beans are plant-based sources of niacinamide. They are also high in protein, fibre, and antioxidants, promoting heart health and digestion.
- Nuts and Seeds: Almonds, sunflower seeds, and peanuts contain niacinamide along with healthy fats, vitamins, and minerals, offering a nutritious snack option.
- Dairy Products: Milk, yoghurt, and cheese are dairy sources of niacinamide. Opt for low-fat or non-fat varieties for a healthy niacinamide boost without excessive saturated fat.
Niacinamide is a versatile vitamin that offers a myriad of benefits for both internal health and skincare. By including niacinamide-rich foods in your diet and using topical products, you can harness its potential to support a healthy, radiant complexion and overall well-being.