The Ultimate Guide on Preventing Niacin Side Effects

Niacin Flushing for a Better Health

One of the greatest health trends of the last year must be niacin flushing. This entails deliberately taking in an overdose of niacin in order to flush out the system of toxic waste cluttered in the capillaries. This process not only detoxes the body, it also improves cholesterol, helps to lose weight and it can stimulate natural hair growth. In this article, I will explain how this is possible, how you can achieve this yourself too and how to avoid nasty side effects.

How it Works

When you take in the overdose of niacin, your veins will become a little wider and this greatly enhances blood flow. Basically, by undergoing a niacin flush, you give your body a chance to get rid of toxic waste stored in places where circulation is normally weak. This process improves good cholesterol (HDL) and lowers bad cholesterol (LDL).

By undergoing a niacin flush regularly, you can also shred some pounds indirectly. When the surplus of niacin is in your body, your body will use a little fat and transform it into energy. This allows you to do more repetitions at the gym or run a little longer on the tread mill. However, niacin should not be seen as magic pill to lose weight.

Finally, niacin flushing improves the blood flow to the scalp, stimulating natural hair growth. Niacin flushing can also decrease the amount of DHT produced by the body. DHT is a form of testosterone that often makes men bald at young age.

Niacin Intake

You can consume niacin in two ways. First of all you could eat a lot of niacin dense foods like chicken, tuna and champignons. However, there are also some niacin supplements on the market that could be helpful. Although niacin supplements are relatively cheap and convenient in use, I heavily recommend eating natural foods to achieve niacin flush. Natural foods are not only much healthier, but they also contain other highly important nutrients like folic acid. The following list shows my favorite foods high in niacin:

  1. Sun dried tomatoes | 10.2 mg vitamin b3 per 100 grams serving.
  2. Raw Crimini mushrooms | 5.1 mg vitamin b3 per 5 OZ.
  3. Shiitake mushrooms | 3.2 mg vitamin b3 per cup.
  4. Wild salmon | 7.2 mg vitamin b3 per 3 ounces serving.
  5. Organic chicken| 12.3 mg vitamin b3 per 3 ounces serving.

Avoiding Side Effects

In order to avoid side effects that are caused by niacin flushing, it is recommended to consume about 50-80 mg per day. Amounts exceeding 500 mg can lead to intense side effects. Therefore, I recommend to jot down in a notepad how much niacin you have consumed during the day. Moreover, as a beginner, it is better to spread niacin intake over the whole day.

From personal experience I can also recommend to take in an aspirin 30 minutes prior to the niacin rich meal or supplement. It also works wonders to drink lots of water during the flushing period. Avoid hot and alcoholic beverages at all costs, since they intensify niacin side effects.

In this way, you can enjoy the benefits of niacin flushing without having to worry about nasty niacin side effects.

About Kathleen Casiano