The Ultimate Guide to Safe Niacin Flushing
There has been a lot written about the benefits of overdosing niacin in order to cause vasodilation in the body, a phenomenon also known as niacin flushing. Regular niacin flushing can help you improve cholesterol, shred a few pounds, regrow hair back naturally and prevent depression. This article will explain how this is possible and how to effectively achieve a niacin flush without any side effects.
How it Works
When you take in a surplus of niacin, your veins instantly become a little wider. This naturally detoxes the body of toxic waste stored in places in the body where blood flow normally is weak. This process improves good cholesterol (HDL) and lowers bad cholesterol (LDL).
Moreover, vitamins of the B complex are known to give you more energy. During niacin flushing, the body transforms some fat into energy, and this enables you to do more exercises at the gym or run a little longer. Thus, niacin flushing indirectly helps you to lose weight. Niacin should not be regarded as magic pill to instantly loss weight, it does not work that way.
Because niacin flushing also improves blood flow to the scalp, hair grow is stimulated in a natural way. Furthermore, when taking in niacin, the production of DHT is reduced. DHT is a form of testosterone that makes men bald at young age.
Finally, regular niacin consumption helps to prevent depression. A lack of niacin in the diet is an often overlooked cause of depression. When you are deficient in niacin, your body will use the amino acid tryptophan in order to make niacin by itself. However, the body also needs tryptophan in order to make serotonin, the hormone that causes happy feelings. Needless to say, if all tryptophan is used for the production of niacin, there will be nothing left for producing serotonin, making you depressed. This phenomenon is also called niacin depression.
In order to overdose niacin, you can choose out of two options: Niacin dense food or niacin supplements. Both are fine, but I personally prefer to take natural foods if I have the time to prepare. The reason for this is that niacin dense foods also contain other highly important micro-nutrients that the body needs to function properly. The following foods are excellent sources of niacin:
- Wild salmon | 9.2 mg vitamin b3 per 3 ounces serving.
- Shiitake mushrooms | 3.7 mg niacin per cup.
- Sun dried tomatoes | 7.7 mg vitamin b3 per 100 grams serving.
- Organic chicken| 11.9 mg niacin per 3 ounces serving.
- Raw Crimini mushrooms | 4.3 mg vitamin b3 per 5 OZ.
- Lima beans | 2.3 mg niacin per cup.
- Tamari | 1.9 mg vitamin b3 per tab.
- Peanut butter | 4.3 mg niacin per 1 ounce serving.
- Organic turkey | 8.4 mg niacin per 3 ounces serving.
- Lentils | 5.4 mg vitamin b3 per cup.
In order to achieve the daily recommended dose of niacin (vitamin b3), you will need around 20 mg per day. This amount is very easy to attain if you live in the Western part of the world, since almost all diary and whole grain products contain some amounts of niacin. However, if you live in a less developed country or a place where primarily corn products make up the diet, you can easily become niacin deficient.
Avoiding Side Effects
Most people complain about side effects after their first niacin flush. Most of the time people take way too much niacin. This leads to nasty side effects like a red skin, diarrhea, severe headaches and a tingling feeling in the chest. Niacin overdosing rarely leads to casualties, as you would need to exceed amounts of 250,000 mg, which is almost impossible. About 50 mg is more than enough to achieve the earlier described benefits. There are a few things you can do to minimize the chance of niacin side effects.
First of all be sure to jot down in a notepad how much niacin you have consumed during the day. Also, it is a good idea to spread the intake over the whole day instead of taking it all in once. What works for most people is taking in an aspirin 30 minutes prior to the niacin dense meal or supplement. The most important is to avoid hot and alcoholic beverages. Especially alcohol has an adverse effect on niacin flushing, since alcohol destroys niacin stored in the body. Drink lots of water during the flushing period and you will feel fine.
If you follow all the provided guidelines, you should be able to enjoy the benefits of niacin flush, without having to worry about nasty side effects like a red skin or severe headaches.The Ultimate Guide to Safe Niacin Flushing,
Related posts:The Unknown Effects Of Niacin: What Vitamin B3 Can Do For Weight Loss, Bodybuilding and Anxiety
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