How to Get More Niacin Naturally
Niacin is found in a variety of everyday foods:
- Animal sources: Chicken, turkey, tuna, salmon, eggs, and dairy
- Plant sources: Peanuts, sunflower seeds, avocados, legumes, whole grains
- Fortified foods: Breakfast cereals, bread, and pasta
Your body can also synthesize niacin from tryptophan, an amino acid found in high-protein foods—but only if you’re also getting enough B2 and B6.
Should You Take a Supplement?
If your diet doesn’t provide enough niacin—or if you’re at higher risk for cardiovascular issues—your doctor might suggest a supplement. Here’s what to know:
- For general health:
- 16 mg/day for men
- 14 mg/day for women
- For cholesterol treatment (under medical supervision):
- Start at 250 mg/day
- Increase gradually to 1000–2000 mg/day
Warning: High doses can cause side effects such as flushing, itching, or, in rare cases, liver damage. Always talk to your doctor before starting a high-dose niacin regimen.
Final Thoughts
If you’re over 50, supporting healthy circulation isn’t just about avoiding discomfort—it’s about protecting your heart, boosting your mobility, and maintaining a higher quality of life as you age.
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