Niacin is actually vitamin B3, a very important nutrient for our body. It’s considered a micronutrient, meaning we need it in small amounts. But few people know that it directly contributes to the dilation of blood vessels. It also helps our cells produce energy and plays a role in regulating cholesterol levels, which is essential for healthy blood circulation.
Niacin can improve blood flow in several ways. It helps blood vessel walls function better, reduces vessel swelling, and promotes the movement of cells important for vascular regeneration. Vitamin B3 also helps our body utilize fats and sugars, helping maintain healthy blood vessel cells.
Did you know that niacin can lower triglyceride levels by up to 35% and increase good cholesterol (HDL) levels? That’s right! Studies show that niacin can help prevent plaque buildup that causes circulatory problems. We’re already seeing tangible benefits from this vitamin, but there’s more, especially for those over 50.
Why is niacin important for people over 50?
After this age, the cardiovascular system begins to change, increasing the risk of blockages and circulation problems. Often, these problems don’t manifest until they become more serious. Besides age, factors such as lack of exercise and poor diet can also compromise circulation.
Niacin could be a real breakthrough because it not only dilates blood vessels, but also helps reduce the risk of inflammation in the arteries and veins. This is extremely important if you want to avoid more serious problems in the future.
While niacin is considered a useful dietary supplement, further research is needed to fully confirm its direct effect on reducing the risk of blood-borne diseases by 15%, especially in older adults. And there are other surprising benefits you should know about, so keep reading!
Niacin and mobility: a turning point
Did you know that there’s a substance related to vitamin B3 that may help people who have difficulty walking due to poor circulation? A recent study examined a dietary supplement called nicotinamide riboside, a form of vitamin B3. It was tested on people with peripheral arterial disease, a condition that causes reduced blood flow to the legs, resulting in difficulty walking and often pain.
What happened? Those who took the supplement were able to run a longer distance in a 6-minute test than those who didn’t take it. This is because the supplement helps increase energy in muscle cells and facilitates muscle recovery.
This study, published in the journal Nature Communications, provides important evidence that vitamin B3 can improve blood circulation and mobility in older adults with arterial problems. The study shows that it could be a simple, 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 other interesting facts:
Circulatory problems affect approximately 40% of Brazilians over the age of 50.
Many of these cases could be prevented with adequate vitamin supplementation.
According to these studies, niacin can actually improve flow-mediated vasodilation, an important indicator of healthy blood vessel wall function. This means that niacin can help prevent cardiovascular problems and slow the aging of blood vessels.
Furthermore, studies suggest that niacin may contribute to overall cardiovascular health. It is even recommended in treatments aimed at maintaining heart health and slowing the aging of veins and arteries.
Another study found that niacin thins the blood in several ways, improving blood flow and the ability of blood to reach narrow areas of blood vessels. These data demonstrate how important vitamin B3 is for anyone who wants to age healthily and maintain optimal blood circulation.
How can we get enough niacin?
Vitamin B3 is found in a variety of foods, from lean meats like chicken and turkey to fish like tuna and salmon. It’s also found in plant-based foods like sunflower seeds, peanuts, and avocados. Whole grains and fortified foods are also good sources.
Additionally, your body can make some of this vitamin from tryptophan, found in protein-rich foods like eggs and dairy products, provided you also have sufficient levels of vitamins B2 and B6.
Some people take supplements. The amount of vitamin B3 needed through supplementation depends on the health status, the type of niacin used (nicotinamide or nicotinic acid), and individual needs. Nicotinamide is generally more suitable for nutritional support and has fewer side effects. The recommended daily dose is 16 mg per day for men and 14 mg per day for adult women.
It’s essential to treat high cholesterol with nicotinic acid under medical supervision. The starting dose is usually 250 mg per day, gradually increasing to 1,000–2,000 mg per day, depending on the tolerability of the drug and the body’s response.
High doses of vitamin B3 should be used with caution, as they can cause side effects such as redness, itching, and, in severe cases, liver damage. Therefore, it’s important to consult your doctor if taking supplements.
