Niacin (vitamin B3) helps turn carbs, fats, and proteins into energy that your body can use. It’s naturally present in many foods, including poultry, beef, fish, nuts, and even marinara sauce, and most folks with well-balanced diets will meet the recommended dietary allowance. (1) As the richest sources of niacin are meat and fish, folks following vegetarian or vegan diets may be on the lower end of niacin intake and might need to top their B3 levels with supplements. Niacin may also be effective for improving cholesterol, as it could play a role in lowering “bad” cholesterol while raising “good” cholesterol. (2)
Additionally, niacin may be good for skin health and may help boost energy levels. It can also potentially work as a vasodilator, opening up blood vessels and increasing blood flow — which is why you may find niacin in some pre-workouts. (3)(4) Notably, high doses of niacin may come with some side effects, including nausea and a (generally harmless) red, tingling sensation known as a niacin flush. (5) There are a lot of supplements available on the market, and it’s important to know the differences between them, so we placed a wide variety of the best niacin supplements on this list.
Best Niacin Supplements
- Best Niacin Sleep Supplement: Onnit New Mood
- Best Niacin Powder: BulkSupplements Niacin
- Best Niacin for Slow Release: ENDUR-ACIN Niacin
Best Niacin Sleep Supplement
Niacin is a multipurpose supplement and one of the potential benefits of taking it may be better mood and a better night of sleep. This supplement not only contains niacin, but it also contains an array of other ingredients that may help promote a good night’s rest.
Onnit New Mood
Onnit New Mood is formulated to potentially help boost your mood through the synthesis of serotonin. This formula contains 5-HTP and l-tryptophan, which both can convert into serotonin — the feel-good brain chemical. It also contains over 100 percent of the daily RDI of niacin and vitamin B6 which may help l-tryptophan turn into serotonin. (6)
Onnit New Mood is formulate to improve mood and induce relaxation with serotonin boosting ingredients like 5-HTP and tryptophan. It also contains relaxing botanicals like Chamomile, Valerian Root, Lemon Balm, and Jujube
Serotonin is a mood-boosting chemical, and it may end up leaving you feeling less stressed and anxious, which may result in a better night’s sleep. This supplement also contains the ingredients valerian root and chamomile which can help you relax. A 60-count bottle will cost about $59.90, but a serving size is two pills, which means this is one of the more expensive options on this list.
Who Should Buy Onnit New Mood
- Anyone who wants a supplement that may improve mood, and therefore sleep, will enjoy the addition of 5-HTP, tryptophan, and niacin in this supplement’s line-up.
- Those who want a healthy dose of B vitamins will like that this contains over 100 percent of your RDI of vitamins B3 and B6.
- Customers who want a supplement with B vitamins that can help with cellular function, as well as boost serotonin levels in the brain.
Who Shouldn’t Buy Onnit New Mood
- Folks who prefer to take their niacin in powder or liquid form instead of capsules.
- Anyone who wants a straight niacin supplement can find a more straightforward option on the market.
- Those on a budget — this is one of our more expensive options.
The combination of 5-HTP, tryptophan, B vitamins (like niacin), and soothing botanicals makes this product an excellent choice for those who may be looking to boost mood, find better stress management and potentially gain a better night’s sleep.
Best Niacin Powder
If you’re on the hunt for niacin in its purest form, niacin powder should be a consideration. It’s worth noting this pick only contains niacin — nothing else.
BulkSupplements Niacin
Niacin powder is ideal for those who are looking to hit a specific number in their niacin intake or want to build their own pre-workout by portioning niacin out on their own — both of which you should consult your doctor before doing.
BulkSupplements Niacin is an easy and clean purchase as it comes in 100-gram up to 5-kilogram packages, and it’s free of sugar, soy, dairy, yeast, gluten, and other dilating additives.
BulkSupplements Niacin is an easy purchase as it comes in 100-gram up to 5-kilogram packages, and it’s clean of sugar, soy, dairy, yeast, gluten, and other dilating additives. This product is great to buy in bulk, and though the powder is flavorless, it does incorporate well into water, which makes it easy to take on the go.
Who Should Buy BulkSupplements Niacin
- Athletes who want to create their own pre-workout with a pure dose of niacin.
- Folks who need a specific dosage of niacin each day and are trying to hit a specific number.
- Those who prefer to take a niacin powder in its purest form.
Who Shouldn’t Buy BulkSupplements Niacin
- Those who don’t want a powder supplement that may have a tangy aftertaste.
- Anyone who’s looking for a product that contains other supplements in addition to niacin.
While this product isn’t the best tasting, nor does it contain any other supplements in addition to niacin, this standalone powder can still be quite useful in building your own pre-workout or hitting specific niacin dosage numbers daily.
Best Niacin for Slow Release
If you’re looking for an extended-release niacin supplement, you’ll want something that is encapsulated — the body takes longer to break through the capsule and therefore longer to digest the niacin. This pick comes in a 200-tablet bottle.
ENDUR-ACIN Niacin
ENDUR-ACIN is made of a proprietary vegetable-based wax matrix that melts at body temperature and releases nutrients in the same way your body processes food. This supplement will break down over a six- to eight-hour period, allowing your body to fully process the nutrients, which decreases both niacin flush and the amount of niacin that gets eliminated through urine.
ENDUR-ACIN Extended Release niacin tablets are designed to provide a steady delivery of niacin over six hours to cut down on the flushed feeling or stomach pain some folks suffer when using niacin. Their product includes a vegetable wax matrix intended to ensure a slow and steady release of niacin.
It’s worth noting that these tablets are fairly large, so some users may prefer to buy smaller tablets that offer a smaller dosage, or opt for powder or liquid supplements entirely if swallowing is of concern.
Who Should Buy ENDUR-ACIN Niacin
- Folks who are looking to avoid niacin flush and want to fully absorb all the nutrients in their supplement.
- Anyone who wants their niacin to last longer and process over a six to eight-hour period.
- Customers who prefer to take their niacin in tablet form.
Who Shouldn’t Buy ENDUR-ACIN Niacin
- Those looking for a cost-effective niacin supplement — ENDUR-ACIN checks in as one of the more expensive brands.
- Anyone who has difficulty swallowing large tablets.
Though slightly more expensive than most niacin, this product’s perk is its slow release, which allows your body to absorb all of the nutrients in the tablet, eliminating flush and extending the potential energy-boosting and performance-enhancing effects of the supplement.
Benefits of Niacin Supplements
Niacin has the potential to boost your nervous and digestive system health, as well as your athletic performance. It’s a vitamin (vitamin B3, specifically) that’s made and used by our bodies to help turn food into energy. (1) As far as overall health is concerned, niacin has been tied to lowering bad cholesterol (LDL) and increasing good cholesterol (HDL), though it’s not going to be a cure-all for cholesterol levels (if you have concerns about yours, you should speak to your healthcare provider). (2) It may also help promote skin health and brain function.
When it comes to athletic performance, niacin may increase energy levels by helping your body turn carbs, fats, and proteins into a viable energy source you can use. (2) Niacin also acts as a vasodilator, opening your blood vessels so blood can flow more easily, which can potentially lead to better performance in the gym. (3)(4) This, however, may also cause niacin flush, which is a tingling feeling in your extremities that some people do not enjoy.
How We Chose the Best Niacin Supplements
Though niacin may seem fairly straightforward as far as supplements go, it can actually come in many different forms and at various price points. Based on our supplement testing methodology, here’s how we were able to put together this all-inclusive list of some of the best options out there today.
Form
Niacin typically comes in either a capsule or powder form, and there are pros and cons to each. Capsules have a slower release as the body has to break through the capsule to get to the niacin, which means there’s enough time for the nutrients to fully absorb without causing a flush. However, capsules can be tricky to swallow for some who don’t like dealing with large tablets.
Powder on the other hand is easy to digest since you can simply mix it in water and drink, but it’s also much quicker to take effect on the body, which means you may experience a niacin flush. We realize that these pros and cons can mean different things to different people, so we were sure to include some of the highest qualities of each on this list to suit varying needs.
Price
While niacin as a whole is fairly inexpensive, there are some products that are more expensive than others. For example, slow-release niacin is easier on your body, and that typically comes with a higher price tag. The same goes for pre-workouts containing niacin as they hold many other supplements with performance benefits, as well. We’ve included options from both the high and low end of the price range on this list, none of which skimp on the quality of the niacin.
Ingredients
Niacin can come in both its pure form and combined with other B vitamins or pre-workout ingredients that affect energy and performance. A B complex is going to have niacin mixed in with a good number of other B vitamins to target your overall health instead of just energy and blood flow. Pre-workouts will have added ingredients like BCAAs and l-citrulline that may help boost performance in a workout, especially when combined with niacin.
While these mixes may be ideal for some, others may want niacin in its purest form to meet an exact dosage requirement. We’ve included high-quality picks with other ingredients included and picks with just pure niacin to meet most customers’ needs.
How Much Do Niacin Supplements Cost?
Since niacin is a fairly common B vitamin, the supplements are pretty cost-effective, which means you can add them to your stack without putting a large dent in your bank account. The notable exceptions are combination products such as pre-workouts and sleep supplements that include niacin in addition to other ingredients.
| Best Niacin Sleep Supplement | Onnit New Mood | $29.95
Per serving: $0.99 |
| Best Niacin Powder | BulkSupplements Niacin | $28.96
Per serving: $0.15 |
| Best Niacin for Slow Release | ENDUR-ACIN Niacin | $26.99
Per serving: $0.13 |
On our list of high-quality niacin supplements, you can expect to pay somewhere between $15 and $45 for a container, with the higher end of the price range being combination products. The price per serving varies from around $0.13 to as high as $2.25. Once again the niacin-only products are on the cheaper end of that spectrum.
What to Consider Before Buying Niacin Supplements
Niacin has been tied to improving cholesterol health and helping your body process energy effectively. However, before introducing any supplement into your diet, it’s wise to consult with a medical professional about what may be the best option for your needs. With niacin in particular, there are a few aspects you’ll want to consider before investing in any one product.
Niacin Flush
Niacin flush refers to the flushed sensation a lot of people experience when taking niacin. This red feeling can cause your extremities to tingle anywhere from a few minutes to a few hours, depending on the dosage and the individual. Some people enjoy the feeling, perhaps finding comfort in knowing that it’s working. Others, however, look to avoid this flushed feeling, and take lower doses or find extended-release versions of niacin that slow the rate at which niacin is absorbed by the body.
Transparency
When shopping for any vitamin or supplement, you’ll want to read the labels for ingredient transparency. If the product comes with additional preservatives, coloring, or other additives, the company should tell you that.
While some customers may not mind having artificial ingredients in their niacin supplements, it may turn others off. Being able to read a label, see the ingredients, and decide for yourself is key.
Powder or Capsule
For some folks, powdered niacin may be more affordable or versatile, as it’s easier to adjust the serving amount. For others, however, taking a capsule may be more convenient. Powder tends to give more of a niacin flush while some capsules provide a slow release to avoid a niacin flush. There really is no “better” or “worse” when it comes to forms of niacin — it’s all about personal preference. So consider your wellness and/or fitness routine, think about when you intend to take niacin, and plan accordingly.
When Should I Take Niacin?
Niacin can be taken at any time of the day. However, it is best consumed with food to help reduce niacin flush. More specifically, if you’re taking slow-release niacin, it’s best to take it before bed, so the niacin has time to absorb while you are asleep. And if you are taking niacin in your pre-workout, it’s best to take it 30 to 60 minutes before you hit the gym, so the niacin’s potential energy-boosting effects are fresh for your lifting session.
Final Word
Before starting on a niacin regimen — or any supplement regimen for that matter — it is important to check in with a medical professional to make sure it’s a good option for you. Once you’ve decided on niacin, you’ll want to consider the form you wish to take it in and how it will fit into your supplement stack. If you know you’ll be taking a steady amount of niacin, it may be worth investing in the more expensive slow-release pills to avoid the niacin flush. Or, if you know your main reason for taking niacin is to potentially boost your performance in the gym, a pre-workout with niacin may be for you.
Niacin can have many benefits for those who take it properly and consistently. However, you never want to take more than you should, thinking a higher dose will provide more of an energy boost or increased blood flow. Be sure to follow a medical professional’s dosage recommendations no matter how you choose to incorporate niacin into your daily routine.
FAQs
Is niacin good for you?
It depends on the person. You should always talk to your doctor before starting any new supplementation. But generally speaking, niacin has the potential to increase energy and blood flow. In some studies, it’s been tied to lowering bad cholesterol and improving circulation, but it should not be seen as a replacement for medicine or cure for any medical condition.
What is the best niacin supplement?
Niacin can be found either on its own or in many supplement formulas, from B complexes to pre-workouts, and even sleep supplements. What constitutes the best niacin supplement will depend heavily on what you are seeking to gain from taking niacin, but our favorites come from Onnit and Bulk Supplements.
How much do niacin supplements cost?
Niacin (since it is a naturally occurring and a rather common B vitamin) is fairly inexpensive on its own, but the prices can climb higher when included in formulas like pre-workouts or sleep supplements. On the cheaper end — at around $0.10 to $0.60 per serving — you’ll find standalone niacin supplements. Formulas for pre-workouts and sleep supplements are on the higher end of the price spectrum at around $1.00 to $2.25 per serving.
Does niacin have side effects?
Niacin can cause niacin flush — a tingling feeling in your extremities — as it acts as a vaso-dilator. The tingling happens as the niacin works to open your blood vessels to help promote better blood flow.
When should I take niacin?
Niacin can be taken at any time of the day. However, it is best consumed with food to help reduce niacin flush. If you’re taking a slow release niacin, it’s best to take it before bed so the niacin has time to absorb while you are asleep. And if you are taking niacin in your pre-workout, it’s best to take it 30 to 60 minutes before you hit the gym.
References
- Office of Dietary Supplements – Niacin. Nih.gov. https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/#h2. Published 2017.
- McKenney J. New Perspectives on the Use of Niacin in the Treatment of Lipid Disorders. Archives of Internal Medicine. 2004;164(7):697.
- Damian DL. Photoprotective effects of nicotinamide. Photochemical & photobiological sciences : Official journal of the European Photochemistry Association and the European Society for Photobiology. 2010;9(4):578-585.
- Ruparelia, N., Digby, J. E., & Choudhury, R. P. (2011, January). Effects of niacin on atherosclerosis and vascular function. Current opinion in cardiology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3145140/.
- Kamanna VS, Kashyap ML. Mechanism of action of niacin. The American journal of cardiology. 2008;101(8A):20B-26B.
- Birdsall TC. 5-Hydroxytryptophan: a clinically-effective serotonin precursor. Altern Med Rev. 1998 Aug;3(4):271-80. PMID: 9727088.
