Niacin Flush Solutions

Introduction

Niacin is a truly crucial vitamin for human health. Niacin is contained in all the cells of the body and is stored in the liver. It is an important building block for the so called coenzymes. Without this vitamin, it is impossible for your body to have a good metabolism. The importance of niacin has been emphasized by several health magazines and other experts. This resulted in hype and people became anxious to eat as much niacin rich food as they could. The purpose of this article, therefore, is to describe niacin rich foods you should consume or avoid, what is the appropriate dose, and what you can do against
niacin flush.

Niacin rich foods

Natural sources of vitamin B3 are protein rich foods like:

• Chicken
• Fish (Tuna and Salmon)
• Mushrooms
• Dairy
• Eggs

Other products that contain niacin are:

• Liver
• Coffee
• Whole grain products
• Asparagus
• Halibut
• Venison

You might wonder what you have to eat if you are a vegetarian. Well, the following foods have been recommended for those people: peanuts, grains, dates, champignons, yeast and dried apricots.

Dose

The appropriate dose differs per sex.  For women, 15 mg per day will suffice. Men will need a little more: 20 mg per day. In order to help you estimate what you have to eat on a daily basis, I have made the following list of best niacin foods and how much you should eat of them.

1. Raw Crimini mushrooms (5 OZ-wt). These mushrooms contain 5.40 mg niacin.
2. Shiitake mushrooms (1 cup). These inhibit 5.50 mg niacin.
3. Tuna (4 OZ-wt). Tuna has a dose of 14.60 mg niacin.
4. Tamari (1 tabs).  This soy sauce has 0.8 mg niacin.
5. Chicken breast (4 OZ-wt). This equals 14.40 mg niacin.

However, it has to be noted that there are many more good sources of niacin. The key is to have some variation on a day to day basis. You do not want to eat Shiitake mushrooms every day, unless it is your favorite dish or something. Another handy tip I can give you is noting every niacin rich meal down in a notepad. In this way, you can easy see how much vitamin B3, you already have consumed and you are not very likely to severely overdose.

Niacin Flush

An overdose of vitamin B3 can cause: diarrhea, dysfunctional liver, a too high blood sugar level and gout.  First of all, it is not a good idea to mix vitamin B3 rich foods with niacin supplements. Take one or the other, not both.  If you have taken too much niacin without knowing it, it might help to take some vitamin C and consume some garlic. Also be sure to drink a lot of water and go to the toilet often.  Besides this, there is not much else you can do, if you have already consumed the overdose. Prevention is better than cure, and this is certainly the case for niacin overdoses.

If you have a severe overdose, it is recommended to immediately seek medical assistance. General practitioners may put a tube in the stomach to get rid of the superfluous niacin.  Fortunately, niacin overdose will rarely lead to death.  Nonetheless, it can lead to some very uncomfortable and anxious feelings. Vitamin B3 becomes toxic when you exceed amounts of 200,000 mg, which is almost impossible with natural food. As long as you follow the advice of the food tables you will be fine. Even better is to record everything and calculate on a day to day basis how much niacin you have consumed.