niacin

What Does Niacin Do?

Niacin, also known as Vitamin B3, is a water-soluble micronutrient that plays a fundamental role in how your body powers itself during a workout. While it isn't a stimulant like caffeine, it is a critical component of the metabolic machinery required to turn macronutrients into fuel.

• Energy Metabolism: Niacin is a precursor to NAD (nicotinamide adenine dinucleotide), a coenzyme vital for the production of ATP, the primary energy currency of your muscles.
• Vasodilation: At specific doses, niacin triggers the release of prostaglandins, which causes blood vessels to widen. This can lead to increased blood flow to the skin's surface.
• Macronutrient Processing: It assists enzymes in breaking down carbohydrates, proteins, and fats, ensuring your body has a steady supply of substrates during long training sessions.
• Cellular Repair: Beyond energy, it supports DNA repair and cell signaling, which are essential for recovery after intense physical stress.

Clinical vs. Gym Bro Dosing

Key Insight: If your pre-workout contains more than 50mg of Niacin, be prepared for the 'Niacin Flush.' While harmless, the sudden warmth and itching can be distracting if you aren't expecting it.

Side Effects & Warnings

• The Niacin Flush: This is the most common side effect, characterized by red, itchy, or tingling skin. It usually subsides within 30 to 60 minutes.
• Gastrointestinal Distress: Taking high doses of niacin on an empty stomach can occasionally cause nausea or mild stomach upset.
• Dizziness: Rapid vasodilation in sensitive individuals may lead to a temporary drop in blood pressure, causing lightheadedness.

Tip: To minimize the flush, look for 'Non-Flushing Niacin' (Inositol Hexanicotinate) or Niacinamide on the ingredient label, or ensure you have a small meal before taking your supplement.