Vitamin B3 Benefits
For The Blood Vessels
For some years now nutritionists have recognized vitamin B3 benefits that affect the cardiovascular system. If you have high blood pressure, high cholesterol, or poor circulation, the following should be of interest to you.
This organic compound is also called by the names Niacin and Nicotinic Acid, well known in the nutritional world as a vaso-dilator on peripheral blood vessels.
That means that it has the ability to open up small blood vessels near the skin`s surface causing a higher volume of blood to get to where it needs to go with less effort on the heart so less pressure and better circulation results.
At the same time as established by clinical trials, it helps reduce blood cholesterol and triglycerides (risk factors associated with hypertension and heart disease) by at least 30% which is a notable amount. (Drug Therapy 1984 pg 62 – 70)
Food and Herbs
For Vitamin B3 Benefits
Normally we would get enough of it through our diets but we may practice bad habits that can inhibit its absorption. The following are the main culprits.
- Too much sugar intake
- Frequent use of antibiotics
- Too much caffeine
- Using sleeping pills
Obviously, cutting down on these must first be considered before introducing foods that are high in that vitamin or taking niacin supplements.
Some common foods and herbs that are a high source are fish, eggs, organ meats such as liver, whole grains, soya beans, avocados, peanuts, legumes, yeast extract, and milk. Herbs: fenugreek seeds, burdock seeds, parsley, water cress, spirulina, and alfalfa.
Note that Tryptophan, an essential amino acid can be found in some of these foods which is ideal as it is needed to produce vitamin B3. But also consider eating walnuts, plums, tomatoes, bananas, pineapples, quinoa, eggplant, and cottage cheese that also contain Tryptophan.
But What About The Side Effects?
There has been a lot of hype about Niacin and its side effects, but these will only become a problem if you take too high a dose. The RDA is 18 mg and the highest under care of your doctor or nutritionist is 500 mg.
Be aware that some side effects are not harmful. One of those is what is called the “Niacin flush”, a flushed sensation in the face and upper body. It can sometimes feel itchy or a prickly sensation with a rosy look to the face. This is because the small blood vessels near the skin are opening up and letting more blood cells pass through instead of single file.
Make sure you are having enough of the other B vitamins so that vitamin B3 can do its work.
If you are taking cholesterol-lowering drugs niacin can enhance their effect. Work along with your doctor.
It can aggravate gout.
Do not take if pregnant.
Do not take if you have liver problems.
Do not take if you have gastric intestinal problems.
The objective of this article was to highlight the 3 vitamin B3 benefits that may improve your blood pressure. This is yet another avenue that can be investigated among the many that are on this site. But never mistake this information as a prescribed treatment. It is a guide only as to what alternatives exist.