B vitamins are so important for anti-aging. They help your blood sugar, your heart, your brain, your skin and every cell in your body.
But these are your Monday anti-aging hacks so I’m going to keep it short and sweet.
Today I’m only going to discuss Vitamin B3 also known as niacin. I’ll contribute a future newsletter article to the Bs. In the meantime, enjoy!
- Niacin has the ability to maintain healthy skin. It does so by retaining moisture. Scaly skin can also be a sign of niacin deficiency.
- According to the Mayo Clinic niacin also helps increase your good cholesterol and lower your triglycerides (fat in your blood cells) by 30%. By doing so, it will lower your risk of hardening of the arteries, stroke and heart disease. And taking with fish oil makes it even more effective.
- Niacin also helps break down carbohydrates, proteins and fats to use as energy, which in turn gives you energy.
- In a recent study in The Journal of Sexual Medicine, niacin was found to improve the ability to maintain an erection in men with moderate to severe erectile dysfunction. And for women, niacin taken 15-20 minutes before sex can increase mucus production in the vaginal area.
- Niacin can also help you sleep better when taken before bedtime.
- Niacin has also been known to help arthritis.
- In the Journal of Orthomolecular Medicine researchers report that taking niacin at the onset of a migraine can “abort” the episode. Also, taking niacin on a regular basis can be preventative medicine for migraine sufferers.
- Niacin can improve the circulation in the feet and legs of diabetics.
Perhaps all of the above are related to inflammation in the blood cells. And if that’s the case niacin could be the one size that fits all.
However, dosing varies per individual. You will need to experiment because everyone is different and so are their diets. You may need as little at 50mgs or as much as 1000mgs.
There are different types of niacin, immediate-release niacin or extended-release niacin have had the best results. Skip the slow release as it’s been shown to be toxic. If you chose the immediate release you could experience something called the flush, which is a warm itchy feeling in the skin. You could also get red patches, but it’s all temporary. And as you get used to the niacin the flush won’t be as bad.
Here are some foods rich in niacin: chicken, turkey, beef, pork, lamb, mushrooms, peas, peanuts, sunflower seeds, tuna, broccoli, salmon, almonds, cod, liver and asparagus.
For a healthier you!
Sandy DeRose
References:
Mayo Clinic Staff. Niacin can boost ‘good’ cholesterol. Diseases and Conditions
High cholesterol. August 2014.
Chi-Fai Ng, et al. Effect of Niacin on Erectile Function in Men Suffering Erectile Dysfunction and Dyslipidemia Division of Urology, Department of Surgery, The Chinese University of Hong Kong, Hong Kong, China. Journal of Sexual Medicine. August 2011.
Jonathan E. Prousky, N.D, et. al. Two Case Reports on the Treatment of Acute Migraine with Niacin: Its Hypothetical Mechanism of Action Upon Calcitonin-Gene Related Peptide and Platelets. Journal of Orthomolecular Medicine. 2003.
McKenney J. New perspectives on the use of niacin in the treatment of lipid disorders. Arch Intern Med. 2004.
Carlson LA. Nicotinic acid: the broad-spectrum lipid drug. A 50th anniversary review. J Intern Med. 2005.
