One of the latest trends in the world of health is dubbed the niacin flush. You might know niacin as Vitamin B3. Undergoing a niacin flush simply means that you detox your body by taking in an overdose of Vitamin B3. This has several positive effects for your health. However, not many people know how to achieve an overdose of niacin, what the possible side effects are, and how you can avoid any uncomfortable side effects.
The daily recommended dose for healthy human adults is 15-20 mg of niacin per day. However, alcohol consumption (especially binge drinking) can destroy the body’s stores of niacin in the body and this dosage may not be adequate. Fortunately, for people living in the developed part of the world, it is very easy to consume this recommended dose. Almost all dairy products like yogurt and milk contain some amounts of niacin.
However, in order to “overdose” you will need amounts exceeding 100 mg per day. This is a lot harder to attain. The key to success lies in knowing which foods have a high niacin density and which do not. For example, although dairy products are a good source of niacin, they are not packed with Vitamin B3. You have to eat a lot of yogurt before you would reach 100 mg niacin. Skip all the dairy and try the following foods for a real niacin punch:
- 1 tablespoon of tamari soy sauce has .8 mg of niacin.
- 1 cup of chunked tuna has around 20 mg of niacin.
- 1 cup of Shiitake mushrooms has as much as 6.50 mg of niacin.
If you are pressed for time or simply do not like these foods, you could also take niacin supplements like Slo-niacin. However, if you have the time and money, I would really recommend eating niacin naturally, because the foods also provide other vitamins and minerals that the body really needs, too.
The most common side effect of niacin flush is reddening of the skin. Your skin will feel like it has endured a severe sun burn. Furthermore, you could feel a tingling sensation in the chest. These side effects will generally last for only a half an hour maximum; however, this does depend on the amount of dosage you take and it differs from person to person.
In order to avoid these side effects, I would recommend you take an aspirin 30 minutes prior to your niacin rich meal or supplement. Other remedies that other users have reported as helpful include Vitamin C tablets and garlic extract.