The Unknown Effects Of Niacin: What Vitamin B3 Can Do For Weight Loss, Bodybuilding and Anxiety

One of the most essential micro-nutrients for human health is niacin, also known as vitamin b3. Vitamin b3 is crucial because a deficiency can have some nasty side effects like diarrhea, depression and even alcoholism. Fortunately, for people living in developed countries, it is not very hard to attain the recommended daily dose’ almost all dairy and whole grain products contain some amounts of niacin. Moreover, consuming enough niacin can have some profound effects on (social) anxiety, weight loss and bodybuilding. The purpose of this article, therefore, is to discuss how niacin could help you in these areas of life.

Anxiety

There are some theories that by overdosing niacin, you could become more outgoing and social. When I first heard this, I was very skeptical: How could consuming a micro-nutrient improve your mood and feelings of social angst? Dr. Jonathan Prousky, a well-known Naturopath in Toronto has had excellent results in treating anxiety with niacinamide. Moreover, there are many other scientific researches that have indicated the same results.

Weight loss

Consuming enough niacin doesn’t influence your weight in a direct manner. However, by making sure you exceed the recommended daily dose of 15-20 mg per day, it could reduce stress and increases energy, which will enable you indirectly to shed a few pounds. This production of extra energy can give you the motivation to run longer and exert more effort during your exercises.

Furthermore, it has been known for a long time that b-vitamins have a positive effect on stress levels. If you have much stress in your life, a hormone called cortisol will be made and this will make you gain weight. Cortisol especially puts on fat around the belly area.

Bodybuilding

Niacin can help you in two ways regarding bodybuilding: It makes you more vascular and niacin stimulates the production of growth hormone

Vascularity is mainly important during bodybuilding contests. Highly visible veins often impress the jury. However, it has to be noted that visibility of the veins, is also dependent on genetics. For some people consuming an overdose (this process is also known as niacin flush) of niacin prior to a contest will work out better than for others.

Growth hormone is important because it is one of the stimulators of muscle growth, as it boosts cell generation in muscles, bones and vital organs, allowing muscles to grow, as well as rehabilitates injured tissues. If you want maximal results of consuming a niacin overdose, be sure to do it on an empty stomach.

Niacin rich foods

In order to consume more niacin, it is crucial to know which foods have a high density of vitamin b3. As told earlier in this article, dairy and whole grain products are great sources of niacin. However their density is relatively low. The following foods are highly recommended:

1. Tamari (2 tabs).  This soy sauce contains 1.6 mg niacin.
2. Shiitake mushrooms (1 small bowl). These inhibit 6.10 mg niacin.
3. Chicken breast (4 OZ-wt). This equals 13.80 mg niacin.
4. Tuna (4 OZ-wt). Tuna has a dose of 14.20 mg niacin.
5. Raw Crimini mushrooms (5 OZ-wt). These mushrooms contain 5.40 mg niacin.

I highly recommend to consume your daily dose through foods, since this is healthier and the foods also contain other highly important nutrients. However, if you are pressed for time or on a vacation, a supplement will also do. The best niacin supplement brand is slo-niacin.

Conclusion

Niacin is an excellent nutrient to aid you in bodybuilding, weight loss and getting rid of anxiety. However, it has to be noted that niacin should be viewed as an supplement, not a magic pill that will solve all your problems in once. Therefore, it is recommended to adopt a healthy diet and a good exercise routine too.