This study, published in the journal Nature Communications, provides important evidence of how vitamin B3 can improve circulation and mobility in older adults with arterial problems. The study shows that it may be a simple and non-invasive way to support blood vessels as we age. If you're still not convinced of the importance of this vitamin, here are some more facts:
Circulatory problems affect approximately 40% of Brazilians over the age of 50.
Many of these cases could be avoided with adequate vitamin support.
According to these studies, niacin can significantly improve blood flow-dependent vasodilation, a key indicator of the proper functioning of the blood vessel lining. This means that niacin may help prevent heart and blood vessel problems and slow down aging.
Additionally, research suggests that niacin may support overall heart and blood vessel health. It's even recommended in treatments to maintain a healthy heart and slow the aging of veins and arteries.
Another study found that niacin reduces blood density in several ways, improving blood flow and the speed at which blood reaches constricted blood vessels. These numbers demonstrate how important vitamin B3 is for anyone who wants to age healthily and maintain healthy circulation.
How to get enough niacin
Vitamin B3 is found in a wide variety of foods, from lean meats like chicken and turkey to fish like tuna and salmon. It can also be found in plant foods like sunflower seeds, peanuts, and avocados. Whole grains and fortified foods are also excellent sources of this vitamin.
Additionally, your body can produce some of this vitamin from tryptophan, which is found in protein-rich foods like eggs and dairy, provided you are getting enough vitamins B2 and B6.
Some people choose to supplement. The amount of vitamin B3 you need from supplements depends on your health, the type of niacin you use (nicotinamide or nicotinic acid), and your individual needs. Nicotinamide is typically a better source of nutrients and has fewer side effects. The general daily recommendation is 16 mg for men and 14 mg for adult women.
Treating high cholesterol with nicotinic acid is crucial, but should be done under medical supervision. Typically, starting with 250 mg per day and gradually increasing to 1,000–2,000 mg per day, depending on your tolerance and response.
Caution should be exercised when taking large doses of vitamin B3, as they can cause side effects such as redness, itching, and, in more serious cases, liver damage. Therefore, it's important to consult a doctor if you're taking supplements.
