Best Sources of Vitamin B3 For Your Skin
Vitamin B3 is the superhero skincare ingredient that’s the, not so, secret to glowing skin. Nothing say’s superhero than being able to hold up to 1000 times your own weight, which is exactly what this clever moisture binding molecule does. Often getting overlooked in favour of vitamin C, vitamin B3 is a powerhouse ingredient for skin brightening and hydration.
Niacinamide is a moisture binding molecule suitable for all skin types
Different Types of Vitamin B3
Vitamin B3 is a family of vitamins that includes three forms, nicotinamide (niacinamide), niacin (nicotinic acid) and nicotinamide riboside. All three forms are converted within the body to nicotinamide adenine dinucleotide (NAD+). NAD+ is super important to your skin as Professor Derek Richard explains.
“Niacinamide is a really important component of the DNA repair that our cells and skin do every day and is broken down into a compound called NAD+. As we get older, our NAD+ levels drop, and we start to see the signs of ageing in our skin.”
You can often find niacinamide and nicotinamide riboside in your skincare products because of their ability to hydrate and brighten skin, they’re based off the same chemical structure but have slightly different impacts within the skin cells.
Niacinamide provides your skin with an initial burst whilst nicotinamide riboside is a slower release, so it gives your skin protection over a longer period and your skin will look and feel younger.
EPI-gN Serum with niacinamide
Benefits of Vitamin B3 To Your Skin
Helps repair UV induced skin cell damage
Protects the skin against free radical damage
Strengthens the skin barrier against moisture loss
Regulates oil production and helps reduce acne
Evens out skin tone and lightens dark spots
Niacinamide is gentle enough for sensitive skin
How To Use It
Vitamin B3’s neutrality means you can basically combine it with any other ingredient or active without any major issues. It’s suitable for all skin types and colours and its gentle enough for sensitive skin. Look for serums, moisturisers and sunscreens containing vitamin B3 but also look at the percentage of niacinamide or nicotinamide riboside in the product, as more is not always best. Studies have shown that between 2 and 5% concentrations of niacinamide in skincare products effectively reduce pigmentation and strengthen the skin. However, using products containing 10% niacinamide is more likely to cause irritation and redness and overall is not any better for your skin than using a formulation that contains between 2 and 5%. So less is more in this case.
Vitamin B3 in Your Food Aka Niacin
You can also boost your vitamin B3 levels by consuming niacin rich food. Liver is one of the best natural sources of niacin with an 85-gram piece providing men with 90% and women with 100% of their recommended daily intake of niacin. If a dish of liver and onions is not making you salivate don’t worry, chicken breast is a close second, providing you between 70-80% of your daily intake of niacin. For those that don’t eat meat, tuna and salmon are great meat free alternatives and not only a rich source of niacin but of omega-3 fatty acids which can help combat inflammation.
Salmon and Tuna are rich in niacin (form of Vitamin B3)