The health benefits of niacin: Four ways to stop the niacin flush
Niacin, or vitamin B3, plays a vital role in energy production, cholesterol management, skin health, brain function and DNA repair. One common yet misunderstood effect of niacin supplementation is the niacin flush, a temporary redness and warmth in the skin.
It is always in a “B Complex” vitamin (in case you take one of those supplements). The niacin flush is a common reaction to niacin, characterized by redness, warmth and a tingling sensation in the skin. It alarms some people, and I’ve heard of people racing to the emergency room over it.
This reaction is normal, and to me it means that the maker actually put real niacin into your supplement, and that it’s working! Niacin helps as a natural anxiolytic, and it helps with cholesterol.
You can take a B vitamin for years and never get the reaction, and then one day you do! It is normal. It occurs due to the dilation (opening) of your blood vessels, which suddenly increases blood flow and causes the flushing and heating effect. While it may be uncomfortable, the niacin flush is generally harmless and indicates that the vitamin is being effectively absorbed by the body. It also is good for you — and yet most people avoid it!
For those new to niacin supplementation, or B vitamin supplementation (where niacin is in your B vitamin), the niacin flush can be an unpleasant surprise. I do nothing when it happens to me. I just drink ice water and lay down for 20 minutes until it is over.
I welcome it, especially in the cold winters of Colorado. I take my Mito B Complex in the morning and crawl back into bed to wait for it! So, my strategy is to do nothing and relax until it passes.
There are several strategies to minimize its intensity and duration.
Start with low doses: Begin with a small dose of niacin and gradually increase it over time. This allows your body to build a tolerance to the flush.
Take niacin with food: Consuming niacin with a meal can help reduce the severity of the flush. Foods rich in healthy fats, such as avocados or nuts, are particularly effective.
Use extended-release niacin: Extended-release niacin formulations release the vitamin slowly, reducing the likelihood of a flush. However, consult with a health care professional before switching to this form.
Pre-treat with aspirin: Taking a low dose of aspirin 30 minutes before niacin can help minimize flushing by reducing the dilation of blood vessels.
Niacin can be obtained through diet because it’s in poultry, fish, lean meats and nuts. There also is a prescription medication available called Niaspan.
The niacin flush, while initially uncomfortable, is a sign of effective absorption. By understanding and embracing the niacin flush, you may improve cholesterol ratios.
For a longer, more detailed version of this article, visit suzycohen.com and sign up for my free newsletter.
This article originally appeared on The Gainesville Sun: The health benefits of niacin: Four ways to stop the niacin flush