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Introduction
One of the most crucial nutrients for human health is Vitamin B3, better known as niacin. A deficiency can heave some pretty nasty effects like diarrhea, severe headaches, alcoholism and even depression! Therefore, it is advised to be careful that you consume 15-20 mg niacin per day. Men will need 20 mg and women will need approximately 15 mg. However, if you consume a lot of alcohol, you will need more niacin, because alcohol destroys niacin in the body.
Niacin rich food
It is not very hard to consume enough Vitamin B3 every day, especially if you are living in a rich developed country. Niacin can be found in almost all dairy products. Furthermore mushrooms like champignons contain very much niacin. Another good source is fish: Especially tuna and salmon will rapidly help you to attain the recommended dose.
Overdosing
However, some people are too enthusiastic and consume too much niacin. This can have some nasty side effects too. For example, this can cause reddening of the skin and a painful burning and tingling sensation in the chest. The effects of overdosing are generally attained when consuming 50 mg or more niacin per day. The side effects can last for approximately an hour. However, these are all estimations, depending on the amount of overdose you took and your sex.
Niacin flushing
Taking an overdose of niacin doesn’t only have negative side effects. It can also have some positive effects for your health. The most prominent positive aspects are improvement of cholesterol and detox of the body. Because of the niacin overdose, veins will widen, allowing more blood to flow through the capillaries. This also explains why your skin reddens that much when doing niacin flushes. The capillaries are closely located to the skin surface. Because of the increased blood flow, the body can get rid of toxic waste stored in the fatty tissue.
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