The Niacin Flush Health Trend
One of the greatest trends of the last years in the health and fitness world is niacin flushing. Niacin flushing is defined as taking in an excess of vitamin b3 in order to detox the body. It was already known for some time that niacin flushing can improve cholesterol, but recent scientific research has shown that niacin flushing can also help you shred a few pounds, gain muscle and regrow back hair naturally. Some also have tried using niacin for depression to help improve mood. This article will not only explain how this is possible, but will also provide some guidelines on safe and proper niacin consumption, so you can enjoy niacin flushing benefits yourself too.
How Niacin Flushing Works
When you take in the excess of niacin, your body will basically detox itself of toxic waste stored in arteries. This is possible because the veins become a little wider after a niacin dense meal, and this greatly improves blood flow. Because circulation to the scalp is also improved, hair growth is stimulated too.
Niacin flushing is also great for accelerating weight loss. It has to be said that niacin is no magic pill whatsoever to instantly drop weight. However, niacin may give you an extra burst of energy, you might need in the gym or when walking outside.
Finally, niacin can aid bodybuilders in gaining muscle. When you take in an excess of niacin just prior to sleeping, the body will generate more growth hormone, which is essential in building muscle and gaining strength. Moreover, a niacin flush can also make you more vascular, temporally. This is especially a great asset during a bodybuilding contest.
Niacin Consumption
If you want to enjoy the benefits of niacin flushing too, you can either take in niacin supplements or eat niacin dense foods. The latter option is heavily recommended, mainly because these foods also contain other essential micro-nutrients such as folic acid. The following list contains the foods with the most niacin.
- Wild salmon | 7.6 mg vitamin b3 per 3 ounces serving.
- Peanut butter | 6.9 mg vitamin b3 per 1 ounce serving.
- Raw Crimini mushrooms | 3.4 mg niacin per 5 OZ.
- Tamari | 2.9 mg vitamin b3 per tab.
- Sun dried tomatoes | 7.2 mg vitamin b3 per 100 grams serving.
Avoiding Side Effects of Niacin
People who are new to niacin flushing often complain about niacin side effects. Often, these people have taken way too much. If you take in more than 500 mg, your skin will turn red and you might have a severe headache. In order to avoid this, spread niacin intake over the day and jot down in a notepad what you have eaten to monitor niacin consumption.
Other things you can do are:
- Taking in an aspirin 30 minutes prior to the niacin dense meal.
- Vitamin C pills prior to niacin consumption
- Drink lots of water and avoid alcohol.
By doing this, you can enjoy the benefits of niacin flushing without having to worry about side effects.