Niacin Flushing for a Better Health
One of the greatest benefits of niacin flushing is that it stimulates growth hormone that will put some muscle on your physique. First of all what does niacin flushing exactly entail? When you take in an overdose of niacin, your veins will widen a little and blood flow is greatly enhanced. This process is called niacin flushing, because you basically flush the system of toxic waste cluttered in the capillaries, where circulation is normally weak. In this article I will explain what niacin flushing does for building muscle, how you can achieve these benefits yourself too and how to avoid side effects.
Niacin Flushing: How it Works
When you take in the overdose of niacin, production of growth hormone will be stimulated. The best time to take in niacin is just prior to sleeping. Moreover, niacin flushing can also make you more vascular, and this is a great asset during a bodybuilding contest.
In order to achieve a niacin flush, you will have to consume about 50-80 mg. After you have done this, you will ‘flush’ for approximately an hour. This flushing period is often without side effects, but some people report that their skin becomes red or they endure severe headaches.
Basically, you can consume niacin in two ways, either through natural supplements or niacin dense foods. Both methods are good, but I prefer to take in niacin via natural foods, because these foods are healthier and contain other highly important micro-nutrients. The following list shows some foods high in niacin:
1. Shiitake mushrooms (1 cup). These inhibit 6.1 mg vitamin b3.
2. Tamari (1 tabs). This soy sauce has 1.2 mg vitamin b3.
3. Chicken breast (4 OZ-wt). This equals 12.3 mg vitamin b3.
4. Raw Crimini mushrooms (5 OZ-wt). These mushrooms contain 7.1 mg vitamin b3.
5. Tuna (4 OZ-wt). Tuna has a dose of 13.6 mg vitamin b3.
Avoiding Niacin Side Effects
In order to avoid the nasty side effects often associated with niacin overdosing, I personally recommend to jot down in a notepad or something similar how much niacin you have consumed during the day. Another thing that beginners should do is spreading vitamin b3 intake over the whole day, instead of taking it all in one meal.
Another effective remedy is to take in an aspirin 30 minutes prior to the vitamin b3 rich meal. Vitamin C pills and garlic extract also work wonders. Finally be sure to drink lots of water during the flushing period.