One of the most frequently asked questions we get is about Niacin and what exactly it does. Every other supplement on the market seems to have it included especially Multi-Vitamins and Pre-Workouts. Read on below to find out more about Niacin and what this mystery ingredient actually does.
So what’s Niacin?
In simple terms Niacin is another name for Vitamin B3, one of the 8 B Vitamins. Niacin has two other forms, niacinamide (nicotinamide) and inositol hexanicotinate, but do note that these forms have different effects from its originator. So don’t worry if you its name on your Pre-Workout or any other supplement, its simply another name for a completely safe to take Vitamin.
The vitamin has a number of benefits leading to its inclusion in many of the supplements today. Some of the major benefits include the ability to control cholesterol levels and lower cardiovascular risks.
The daily recommended values of Niacin are as follows:
- Children: between 2-16 mg/d, depending on age
- Men: 16 mg/d
- Women: 14 mg/d
- Women (pregnant): 18 mg/d
- Women (breastfeeding): 17 mg/d
- Maximum daily intake for adults of all ages: 35 mg/d
Most people easy get the daily intake of the Vitamin through their diet but your doctor asks you to take supplements including it, you’ll want to take it alongside food for better absorption. The amounts mentioned above are fairly low if you’re an active person. Bodybuilders are known to take up to 2gm/d of the Vitamin per day to get the most benefits. However excess use leads to a condition known as Niacin flushing which basically flushes the face but many bodybuilders prefer it due to it giving them a more vascular appearance.
Niacin’s supplementation in Bodybuilding
In terms of bodybuilding its is known to promote muscle growth and vascularity. Immediately after taking a high amount of Niacin blood pressure to the muscles increases leading to a more vascular appearance which bodybuilders strive for. So instead of relying on natural sources of slow loading Niacin, it helps bodybuilders to use supplements to get a fast loading version of the vitamin in preparation for a competition for example.
Other major improvements in terms of bodybulding include the increase of human growth hormone leading to increased muscle growth, increase in energy for workouts, improvement in digestion, help in discharging excessive vitamins among others. Overall its known that Niacin should definitely be part of your supplement regime if you don’t get enough from your food as it’ll definitely help in getting you closer to your goals.
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