Niacin (Vitamin B3) can be a great way to fuel your body

By Angela Young 15 months ago

While many vitamins and minerals are necessary for optimal health and athetic performance, Niacin ( or B3) offers an avenue to fuel your body. Niacin is not produced by the body, but there are a number of sources to get it from.

Supplements

Like many vitamins and minerals, Niacin is available in supplement form anywhere supplements are sold. If you're concerned you aren't getting enough Niacin through diet alone, you can add a supplement. 

Rx

Niacin can also be prescribed by your health care provider which gives you the opportunity to customize your dosage and monitor potential side effects.

Food 

Niacin can be consumed in many of the most popular foods, including:

• Eggs
• Beans
• Meat
• Fish
• Cereal Grains
• Yeast
• Milk
• Green Vegetables

Lower LDL Cholesterol

One of the benefits of Niacin is its aid in lowering cholesterol. If you have high cholesterol, adding additional Niacin to your diet, along with exercise and overall healthy eating, you can lower your LDL cholesterol naturally without the aid of medication.

Raise HDL Cholesterol

Adding Niacin into your healthy eating routine can also raise HDL, or good, cholesterel to help balance your levels as an addition to some cholesterol medications, including Simvastatin. Always work with your doctor while doing this to ensure you're getting the desired results. Dosage is a large factor in these results and may need to be adjusted to find what works for you.

Protects Your Heart

Niacin has also been shown in some studies to have a 27% decrease in reoccurring non-fatal heart attacks and a 26% reduction in strokes. The supplements given did not decrease the overall total of deaths, though a follow up nine years later did show a decrease in total deaths by 11%. In combination with other tactics, including healthy eating and exercise, the supplements did show an overall increase in heart health.

Dosage

Because Niacin is a combination of things- Trytophan, amino acid and Niacin, your supplemental dosage can vary depending on your dietary Niacin consumption. Generally grown males should shoot for 16mg per day. If you're using Niacin to try to balance your cholesterol, you may need up to 100mg daily. If you eat a protein-rich diet you are likely getting enough. Some good sources include:

• 1/2 c. enriched cooked spaghetti = 1.0 mg NE
• 1/2 c. cooked black eyed peas or boiled lima beans - 0.5mg NE
• 1 enriched flour tortilla = 1.5mg NE
• 3 oz. cooked codfish = 2.0mg NE
• 2 T. peanut butter = 4.0mg NE
• 3 oz. roasted skinless turkey breast = 6.0mg NE

Pellagra

Though a balanced diet of protein-rich foods will prevent a Niacin deficiency. A Niacin deficiency can cause symptoms such as mental disorientation, skin problems and diarrhea.

Supplement Risks

Though an over abundance in Niacin rich foods are not likely to cause any problems, excessive supplement consumption can cause risks including skin rashes, flushed skin and liver damage. In diabetics it can also cause a severe jump in blood sugar levels. The top end recommended supplement dose in adult males is 35mg. If you're taking high doses of Niacin as per your doctors recommendation, only take the amount prescribed and contact your doctor immediately if you notice any adverse symtpoms or reactions.

Niacin is essential to a healthy body and can help fuel your body, but it should be consumed naturally through protein-rich foods for the best results. Supplements have risks and so does higher levels for prescribed Niacin. Always watch for adverse reactions and discontinue supplements immediately if you exhibit any of the symptoms above. By adding protein-rich foods to your diet, you're acquiring more Niacin, but also boost your energy level in a positive, natural way.