Health Trend: Overdosing Vitamin b3
One of the greatest trends in the health and fitness world is niacin flushing, deliberately consuming an overdose of niacin in order to cause vasodilation in the body. This has several benefits for your health: Improving cholesterol, shredding a few pounds and growing back hair naturally. It is best to achieve a niacin flush by eating organic natural foods, instead of taking supplements. This article will explain how niacin flushing works, how you can achieve the benefits yourself too and how to prevent side effects.
How it exactly Works
When you take in the surplus of vitamin b3, basically your veins will become a little wider. This process greatly enhances blood flow, and gives your body a chance to get rid of poisonous waste cluttered in places where circulation is normally weak like the capillaries. This process lowers bad cholesterol and improves good cholesterol.
Moreover, when you take in the overdose of niacin, your body will use some fat and transform it into energy, allowing you to do more exercises at the gym or run a little longer on the treadmill. In this way, niacin flushing indirectly helps you to lose weight: it should not be regarded as some sort of magic pill for weight loss
Finally, blood flow to the scalp is also improved, stimulating natural hair growth. Another benefits for hair growth is that the production of DHT is reduced. DHT is a form of testosterone that often makes men bald at young age.
Niacin Consumption: Supplements or Organic Natural Foods?
You can consume niacin in two ways: Firstly you could just eat lots of niacin dense foods in order to cause a niacin flush. Another option is to take in niacin supplements. Personally, I heavily recommend just eating foods that are high in niacin. This is not only much healthier, but they also contain other highly important micronutrients such as folic acid. The following list shows my favorite niacin dense foods.
- Sun dried tomatoes | 8.0 mg vitamin b3 per 100 grams serving.
- Tamari | 2.6 mg vitamin b3 per tab.
- Raw Crimini mushrooms | 4.3 mg vitamin b3 per 4 OZ.
- Peanut butter | 2.8 mg niacin per 2 ounces serving.
- Wild salmon | 7.5 mg vitamin b3 per 3 ounces serving.
- Organic chicken| 9.7 mg niacin per 3 ounces serving.
- Organic turkey | 5.1 mg vitamin b3 per 3 ounces serving.
- Shiitake mushrooms | 4.5 mg vitamin b3 per cup.
- Lentils | 1.0 mg vitamin b3 per cup.
- Lima beans | 0.8 mg vitamin b3 per cup.
Avoiding Niacin Flushing Side Effects
Many people complain about side effects after their first niacin flush. The most common side effects are a red skin, headaches and diarrhea. In order to avoid these side effects it is best to monitor niacin consumption closely. People experiencing side effects almost always have taken in way too much niacin. This is another reason why I prefer niacin dense foods over supplements; supplements often are way too concentrated, increasing the chance of side effects.
Personally I recommend taking with you a notepad where you jot in how much niacin you have consumed during the day. Another tip that I can attest is spreading the consumption of niacin over the day, instead of taking it all in once. Another remedy is to take in an aspirin 30 minutes prior to the niacin dense meal. Whatever, you do be sure to avoid alcoholic and hot beverages that only intensify the side effects. It is best to drink lots of water during the flushing period.
If you follow the advice given in this article, you can enjoy niacin benefits, without having to worry about nasty side effects like a red skin and a tingling feeling in the chest.
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