The Ultimate Guide To Niacin

The Ultimate Guide To Niacin

If you’re interested in nutrition, chances are you may have heard of the vitamin Niacin.

So what exactly is Niacin, what are the benefits and should you bother incorporating it into your diet?

To help you understand everything you need to know about Niacin, I’ve compiled all the facts, advice and information you need. So next time you see it on the back of one of your proteins, pre-workouts, or BCAAs you will actually know what it does. You’ll sound like an expert nutritionist in no time!

Get ready to learn all about Niacin (Vitamin B3), the health benefits, where to find it, how it can help get you fit, and why you should be weary if it is not in your pre-workout.

What is Niacin (Vitamin B3)

Vitamin B3, more commonly known as Niacin, is one of the eight B vitamins. Niacin is an essential water-soluble vitamin. When a vitamin is “essential” it means that your body does not produce it naturally.

Our bodies do not store Niacin. When a vitamin is “water-soluble” it means that the vitamin is easily dissolved in water and is carried to the tissues in your body, but not stored there.

Your body needs Niacin to stay healthy. Without Niacin in your body you will face many different illnesses, which we will talk about later in this article. This is why you need to find ways to give your body the amount it needs.

The easiest way to get the needed Niacin is through the foods you eat. Later in this article we will show you the best foods to eat.

Your body naturally gets rid of water-soluble nutrients every time you urinate. Since you flush out these vitamins (like Niacin) so often, it is crucial that you feed your body the right way every day.

Why you should be taking Niacin: The Benefits

I have done the research and if you want a healthy body, Niacin should be your best friend.
There are so many different health benefits that come from getting the right amount of Niacin in your body and I want to give you my top 3 reasons:

Helps treat High Chloesterol and Cardiovasular Disease

Niacin is often used as a treatment for bad cholesterol in high doses. It specifically helps boost levels of HDL (high-density lipoprotein) which is known as the heroic cholesterol in the body.
HDL takes the bad cholesterol (LDL) from the body to the liver so it can be reprocessed and removed from the body. Niacin is also known for lowering LDL slightly.

Glowing skin

We all age and damage our skin one way or another. Niacin has been shown to help your skin look younger and healthier (who doesn’t want that?) In addition to skin health it also helps promote healthy hair.

Helps prevent Diabetes

Niacin helps those who suffer from type 1 diabetes by aiding in the protection of the cells that make insulin in the pancreas, which are being mistakenly attacked in the body. It can also reduce the risk of getting Type 1 for others.

Are you getting enough Niacin?

Let’s be real.

Those health benefits are AMAZING and everybody deserves to have them. But are you getting enough Niacin to actually let your body enjoy the benefits?

The Recommended Dietary Allowance (RDA) for Niacin varies on age and gender.

  • Female
    • Adolescents aged 14-18
      • 14 mg/day
    • Adults 19+
      • 14 mg/day
    • During Pregnancy
      • 18 mg/day
  • Male
    • Adolescents aged 14-18
      • 16 mg/day
    • Adults 19+
      • 16 mg/day

What happens to me if I don’t get enough?

Just like with all vitamins there will be consequences on the body if you don’t get enough.

Symptoms of mild Niacin deficiency include:

  • Fatigue
  • Vomiting
  • Depression
  • Indigestion

If a person is facing severe niacin deficiencies they could be facing pellagra, memory loss, rash, or a swollen mouth.

Just can’t get enough: where to find Niacin in your kitchen

So maybe you’re not getting enough…Or maybe you don’t even know if you are getting enough?

Either way, knowing how much Niacin is in the foods in your kitchen right now can help you get the recommended amount your body needs.

We scoured the kitchen and found the top 5 foods that are packed with Niacin that are in your kitchen right now.

1. Chicken

As a staple in many diets or even just a staple at home, 85 grams of chicken will give you a heaping 12.6 mg of Niacin.

2. Peanuts

A great option for a healthy snack, peanuts will also give you 6-7 mg of Niacin for every ¼ cup you devour.

3. Cheerios

When replacing sugary Frosted Shreddies with Cheerios you will be getting 5 mg of Niacin for every 100g.

4. Potatoes

A classic dinner addition to complement the already Niacin-packed chicken, one medium-baked potato will give you 6 mgs of Niacin.

5. Milk

Everybody loves a good glass a milk whether it is with your dinner or just to dip your Hobnobs in. With every cup of milk you will be getting around 3 mg of Niacin.

Why IdealLean Pre-Workout has Niacin in it

Now that you know the ins and outs of Niacin, let’s talk about why it would be important to have your pre-workout full of it. IdealLean Pre-Workout uses Niacin as its secret weapon to help you get the pump you need during workouts in addition to helping you lose weight.

As we learned earlier, Niacin helps our blood vessels dilate which increases the flow of blood in our body. This will give you an extra “pump” in your demanding workouts. Studies have also shown that Niacin also helps with converting food into energy which will help you lose some of the stubborn weight.

Here at IdealFit we packed our IdealLean Pre-Workout with 20 mg of Niacin! (Used as Niacinamide).

It’s simple: Workout, lose weight, and do your body a favor (it does a lot for you) with the Niacin-packed IdealLean Pre-Workout!

Lindsey Mathews

Lindsey Mathews

Head Trainer

Certified nutritionist, personal trainer and head ambassador at IdealFit.