Under the category of B vitamins, there are several powerful nutrients with critical health benefits. From thiamine to riboflavin to biotin to folic acid and more, there are a number of extremely helpful properties within the B vitamin scope. But the niacin benefits make it one of the more interesting members. Also known as vitamin B3, niacin is a potent nutrient with a lot of appealing perks. You may occasionally see this name on labels or nutrition facts and lack a clear understanding of what it is and what it does. We’re here to lay out everything you need to know about this outstanding vitamin.
You can uncover the niacin benefits though a number of dietary sources. It is present in many animal foods. Turkey breast is one of the best choices, offering up more than 100 percent of the recommended daily value. Chicken breast also delivers a solid helping. Additionally, you can find niacin in peanuts, liver, mushrooms, green peas, tuna, beef and more. Vitamin supplements are another good vehicle for the nutrient. You will also find niacin in numerous energy products, owing to the invigorating effects which we will discuss below.
Top Niacin Benefits
There are a number of different niacin benefits for health and wellness. Studies show that it can improve your bad cholesterol levels, while boosting levels of good HDL cholesterol. While also balancing out triglycerides, it can lower the risk for cardiovascular disease. Applied topically, in the form of niacinamide, it offers excellent skin perks. Many people use niacinamide cream to treat acne, psoriasis and other forms of inflammation. Niacin has even shown strong results for improving impotence and erectile dysfunction.
But perhaps the most popular niacin benefits are the energizing qualities. The nutrient plays a key role in helping your body convert fat, carbs and protein into usable energy. People who are deficient in Vitamin B3 often suffer from fatigue, lethargy and low energy levels. If you look at the label of a top energy shot brand, the first ingredient you are likely to encounter is niacin. For instance, a bottle of 5 Hour Energy contains 30 mg of niacin — about 150 percent of your daily value. This can provide a helpful kick as a supplement or alternative to caffeine. However, it should be noted that overdoing it can lead to niacin side effects like skin rash or ulcers. Try to limit your intake to under 50 mg per day.
What is Niacin Rush?
Have you ever taken one of those energy shots and noticed that your face gets flush, your heart starts beating faster and you feel tingling or itching? Don’t worry! What you’re experiencing is a niacin rush, and it’s quite common. People can get this reaction when they take a large dosage, and it’s a common reaction do energy shots and energy drinks. Uusally this wears off in about a half hour with no lingering effects or discomfort. Other possible side effects include headaches, dizziness, lowered blood pressure or nausea. However, with moderate intake these outcomes are rare.