What Is Niacin?
Niacin is an essential water-soluble B vitamin. It’s one of 8 essential B vitamins. Also known as vitamin B3, the name “niacin” refers to nicotinic acid, nicotinamide, nicotinamide riboside, and other related derivatives. The vitamin is found in many foods and is sometimes added to products. Therefore, niacin is naturally present in many foods and is a popular dietary supplement.
What Role Does Niacin Play in the Body?
Niacin is a vital nutrient that supports healthy body function. Its role is associated with cellular metabolism and your body’s ability to gather energy from the food you consume.
Niacin helps your body synthesize important coenzymes involved in hundreds of biochemical reactions within your body, helping you obtain that usable energy from food. Niacin also functions as an antioxidant and is involved in repairing and creating DNA. and creating fats and cholesterol.
How Long Does It Take Niacin to Work?
Niacin is a water-soluble vitamin, meaning that the body does not store it. In other words, your body excretes extra niacin through urine if you don’t need it. When it comes to dietary supplements, many people can feel the effects of niacin — such as flushing and warmth in the face and neck — within 15-30 minutes. There are extended release supplements available, which could take up to two hours to experience these side effects.
Should I Consume It Before Workouts?
Since water-soluble niacin doesn’t remain in the body, you need a consistent supply of the nutrient to maintain adequate levels. Niacin can make a powerful pre-workout supplement because of several helpful features.
For example, some research suggests that niacin helps the body keep using carbohydrates for fuel and blocks fatty acids from being released from your tissues. This ultimately prevents your body from prematurely using muscle glycogen.
Preserving glycogen is important because glycogen helps your body stay strong through long workouts. Niacin is also involved in fat metabolism and energy. Dietary supplementation is a good idea since athletes often use more niacin than people that don’t work out.
Additionally, niacin dilates blood vessels near the skin, and this increased vascularity is helpful for bodybuilders. This increased vascularity contributes to a striking look, and the increased blood flow contributes to better overall exercise stamina.
Are Niacin and Niacinamide the Same Thing?
Niacin and niacinamide (sometimes referred to as nicotinamide) are not technically the same thing. However, they work very similarly, and each one can be converted to the other within the body. Both substances are called vitamin B3. All forms of vitamin B3 get converted into coenzymes, which are essential for healthy metabolism.
Benefits of Taking Niacin as a Pre-Workout Supplement
Taking a pre-workout supplement is a potent way to maximize your workout. Just as it’s vital to warm up before exercising, pre-workout supplements help power up your body with the fuel it needs for the high-intensity activity that gets results.
- Boosts Energy — As we’ve seen, your body needs niacin for healthy cellular metabolism. Taking niacin can improve your energy levels, which is also helpful for an effective workout. Niacin is one nutrient that helps your body convert food into energy.
- Boosts Brain Function — your brain requires niacin for energy and healthy functioning. Without adequate niacin intake, you might notice brain fog and memory problems. Some researchers even think niacin boosts brain health in those with schizophrenia and Alzheimer’s disease.
- Boosts Skin Health — Niacin is beneficial for your skin. It can help prevent cellular damage from the sun and may even reduce your risk of skin cancer.
- Helps Recover Muscles — Since niacin aids in cellular metabolism and converting food into energy. And if you don’t have enough fuel for your workout sessions, your body may end up breaking down your muscles. Of course, this is the opposite of what you want out of exercise!
- Metabolizes Fats — Niacin is involved in synthesizing cholesterols and fatty acids but also aids in increasing fat metabolism.
- Reduces Blood Pressure — There’s some evidence that niacin can lower your blood pressure. This is because niacin releases prostaglandins. These chemicals help dilate your blood vessels, which could reduce blood pressure since your heart doesn’t have to work as hard to pump blood throughout your body.
- Lowers Blood Cholesterol Level — Niacin can contribute to healthy cholesterol levels. It can increase your levels of “good” cholesterol, lower “bad” cholesterol, and keep your triglyceride levels in check.
- Helps Diabetic Patients — Research suggests that niacin is protective against the effects of type 1 diabetes, a disease where the immune system attacks the pancreatic cells that produce insulin. Niacin may also lower cholesterol levels for those with type 2 diabetes. However, it can raise blood sugar levels, so caution is warranted.
- Prevents Cardiovascular Diseases —High cholesterol can lead to complications like heart attack, stroke, and coronary artery disease. Niacin may reduce the risk of cardiovascular diseases since it helps lower “bad” cholesterol levels. However, high amounts of niacin are required to achieve this.
Downsides of Taking Too Much Niacin
There are no known adverse effects from consuming high levels of niacin from food. However, like any dietary supplement, niacin can cause a few unpleasant side effects if you take too much in supplement form:
- Dizziness — Some people may experience dizziness or lightheadedness when taking niacin.
- Diarrhea — Niacin may cause diarrhea and stomach upset for some.
- Nausea and Vomiting — Stomach aches, nausea, and even vomiting can be common complaints with niacin supplements.
- Liver Damage — Liver damage and increased levels of liver enzymes are more serious side effects to watch out for when taking niacin. You should avoid drinking alcohol within several hours of taking the nutrient.
- Peptic Ulcer — Another gastric side effect of niacin toxicity is stomach ulcer development.
- Gout — Some people may develop symptoms of gout from niacin toxicity.
If you experience severe symptoms, such as dark urine, gray bowel movements, loss of consciousness, severe nausea and vomiting, shortness of breath, rapid heart rate, or muscle pain from taking niacin, you should immediately seek medical help or contact a poison control hotline.
How Much Niacin Can I Take Before Each Workout Safely?
So what amount of niacin is appropriate to take? To start with, let’s take a look at recommended intake levels for a regular diet. The ideal amount depends on your age, sex, and activity level.
The recommended daily allowances for niacin intake are measured in niacin equivalents (NE). NEs are defined as either 1 milligram (mg) of niacin, or 60 milligrams of tryptophan, an amino acid that can convert into niacin.
- For Athletes and Gym Freaks — Depending on their goals, athletes and gym-goers can take more than the recommended niacin amounts. In fact, taking larger amounts of niacin per day can help increase growth hormone release. And again, niacin’s ability to increase vascularity can help produce a great look, increase oxygen flow, and improve exercise capacity. Taking niacin along with a regular pre-workout supplement formula can greatly benefit your performance. However, you should keep your daily niacin supplementation under 35 mg per day unless directed to take more by your doctor.
- For Males — Males should aim for about 16 NE per day.
- For Females — Females should consume about 14 NE of niacin daily.
- For Pregnant Women — Since excess doses of niacin can carry some risks, pregnant women should stick to the daily recommended intake of niacin just to be safe.
- For Children — It’s recommended that 1-3-year-olds get 6 mg NE, kids ages 4-8 get 8 mg NE, and ages 9-13 12 mg NE. 14-18-year-old males should take 16 mg NE, and females should get 14 mg NE.
- For Infants — From birth to 6 months, babies should take in about 2 mg of niacin. Over 6 months, the recommended intake increases to 4 mg NE.
Can I Take Niacin Daily?
The short answer is yes — niacin can be taken as part of a daily supplement routine. In fact, it’s a good idea to supplement with niacin, especially if you work out regularly since your body doesn’t store the nutrient.
Can I Take Niacin At Night?
It’s OK to take niacin at night. If the goal is to lower cholesterol, nighttime may be the best time to take it along with a snack and glass of water. However, if you’re looking for a way to impact your workout, taking niacin within a few hours of exercise may make more sense.
What is the Best Place to Buy Niacin?
There are many supplement brands on the market, but if you’re looking to boost your performance and results in the gym, it’s worth exploring Mass Gain Source pre-workout supplements.
Niacin Max is a unique and revolutionary supplement that’s designed to be absorbed straight into your bloodstream for maximum results. Niacin Max can help enhance your workout and build your body when taken as part of your pre-workout routine.
The nutrients found in pills, powders, and liquid supplements must go through your digestive tract before hitting your bloodstream. This means a large amount of the beneficial nutrients don’t even make it to your blood. Instead, your body flushes them out before even receiving the benefits. But with Niacin Max, you just take a strip and dissolve it on your tongue, accessing the power of niacin almost instantly.
Niacin Max is ideal if you want to intensify your stamina, achieve great muscle tone, and enhance your overall vitality.
Is Niacin Present in Other Pre-Workout Supplements?
There are many forms and brands of niacin out there, including pre-workout supplements that have niacin in them. Niacin is a great ingredient to look for when shopping for the best supplement. You want top quality when it comes to dietary supplements, and luckily, most brands found at major retailers are a good choice. You might also ask your healthcare provider to recommend one.
What Other Supplements Have Niacin as a Component?
Niacin Max is just one powerful supplement that contains niacin. It can be found in some popular pre-workout drinks, pills, and powders as well. You can also buy niacin supplements over the counter, by themselves.
What is the Best Place to Buy Niacin Containing Products?
Most brands carried by major retailers are of good quality. You can also buy niacin-containing products online for an even wider selection. When you purchase supplements online, you can compare features and benefits to ensure it’s the right fit for your body.
Blackstone Labs pre-workout formulas are of excellent quality and come in lots of delicious flavors, like pineapple mango and cotton candy. Dust X Pre Workout by Blackstone Labs contains important ingredients tailored to give you energy, endurance, and strength. You can also order Niacin Max online.
4 Gauge is another top-notch pre-workout formula available online, and it’s suitable for both men and women.
Frequently Asked Questions
1. Niacin Alone vs. Niacin Containing Supplements: Which is Better and Safe?
Niacin supplements can contain three different forms of niacin: niacin, niacinamide, and inositol hexanicotinate (INH). These nutrient forms are not created equally. In addition, there are pros and cons to each form.
So it’s hard to say whether niacin alone or niacin-containing supplements are better than the other. For example, INH and niacinamide don’t show the same cholesterol-lowering properties as niacin, although beneficial in other ways. Extended-release niacin can help reduce the unpleasant side effect of flushing. Yet, it carries a potentially higher risk of liver toxicity.
Ultimately, the best form of niacin for you to take depends on your fitness goals and general health. It’s best to consult with your doctor before beginning any supplements or herbs.
1. Why Should Niacin be Provided to the Body?
Your body doesn’t make niacin on its own, meaning it has to be derived from food or supplementation. Additionally, your body doesn’t store the water-soluble vitamin, and a lot of vitamin B3 is lost through urination or sweat. So, to maintain healthy levels of niacin, you need to take it in.
1. Who Needs More Supply of Niacin to the Body?
It’s important for athletes and people who like to hit the gym to supplement with niacin. This is because they lose more of the nutrient through sweating and urinating than the average person.
1. Can I Take Niacin Naturally in Food?
Yes, you can get some niacin from the food you eat. Some niacin-rich foods include:
- Turkey breast
- Marinara sauce
- Fortified food products like breads and cereals
1. Is Niacin in these foods enough to fulfill daily requirements?
While these foods do contain niacin, most people need 14-16 mg of niacin intake per day. One serving of the above foods typically doesn’t provide this amount of niacin, but the average person may be able to get enough in their diet by consuming a variety of foods.
However, athletes require more niacin than people who don’t work out. So it’s worth trying niacin as part of a pre-workout regimen to support your body and boost your hard-earned results.
1. How to Know if My Body Needs Niacin?
Your body may show some signs if you’re not getting enough niacin. Depression, headaches, memory loss, fatigue, and hallucinations can be symptoms of niacin deficiency. In severe cases, some people develop a dark scaly rash on their skin and constipation or diarrhea, a condition known as pellagra.
1. Is Niacin Associated With Growth Hormones?
Yes — niacin is an excellent nutrient for muscle growth. The niacin flush is a harmless side effect of taking a large amount of niacin. This side effect is actually beneficial for bodybuilders because niacin flushing promotes the production of growth hormone. Niacin flushing, along with heavy compound exercises, can give bodybuilders the most impressive results. Of course, it’s always a good idea to consult a medical professional before taking dietary supplements.
1. Can Niacin Help With Weight Loss?
There’s no evidence that niacin helps promote weight loss. However, it does help regulate blood cholesterol and lower the risk of heart disease and stroke.
Niacin is an essential part of a healthy, balanced diet. More than that, it definitely offers some amazing health benefits for gym freaks and athletes. You can take niacin to enhance your workout experience: niacin pre-workout helps improve your lean muscle building, fat loss, & training intensity!
It can help promote growth hormones, energy, vascularity, and help preserve muscle glycogen during intense workouts. This makes it an important nutrient to have on your radar if you want to take your fitness to the next level.