Niacin Flush for Better Health
One of the biggest benefits of niacin flushing is that it stimulates growth hormone which will put some muscle on your physique. First of all, what exactly does the niacin flush entail? When you overdose on niacin, your veins will widen a bit and blood flow will be greatly improved. This process is called a niacin flush, because it basically cleanses the system of toxic waste that accumulates in the capillaries, where circulation is normally weak. In this article, I’ll explain what the niacin flush does for building muscle, how you can achieve these benefits yourself, and how to avoid the side effects.
Niacin Flush: How It Works
When you overdose on niacin, the production of growth hormone will be stimulated. The best time to take niacin is just before bed. In addition, flushing with niacin can also make you more vascular, and this is a huge plus during a bodybuilding contest.
To achieve a niacin flush, you’ll need to consume between 50 and 80 mg. After doing this, it will ‘wash out’ for about an hour. This reddening period often has no side effects, but some people report that their skin turns red or they get severe headaches.
Niacin intake
Basically, you can consume niacin in two ways, either through natural supplements or through niacin-dense foods. Both methods are good, but I prefer to take niacin through natural foods, because these foods are healthier and contain other very important micronutrients. The following list shows some foods rich in niacin:
1. Shiitake mushrooms (1 cup). These inhibit 6.1 mg of vitamin b3.
2. Tamari (1 tablets). This soy sauce has 1.2 mg of vitamin b3.
3. Chicken breast (4 OZ-wt). This is equivalent to 12.3 mg of vitamin B3.
4. Raw Crimini Mushrooms (5 OZ-wt). These mushrooms contain 7.1 mg of vitamin b3.
5. Tuna (4 oz-weight). Tuna has a dose of 13.6 mg of vitamin b3.
Avoid Niacin Side Effects
To avoid the unpleasant side effects often associated with niacin overdose, I personally recommend writing down how much niacin you’ve consumed during the day on a notepad or something similar. Another thing beginners should do is spread out their vitamin b3 intake throughout the day, rather than taking it all in one meal.
Another effective remedy is to take an aspirin 30 minutes before a meal rich in vitamin B3. Vitamin C pills and garlic extract also work wonders. Finally, make sure to drink plenty of water during the flushing period.