9 benefits of Niacin foods for fitness

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You probably have heard people talking about niacin but you don’t know much about it. All you know is niacin is a vitamin. And then you begin to wonder what the big deal about it is and if you should even bother about it.

Niacin or Niacinamide is another form of vitamin B3 which can be found in many foods like yeast, milk, eggs, and cereal grains. It also comes in dietary supplements and prescription forms.

Niacin is essential for fueling your body system for its essential functioning. An essential vitamin is a vitamin your body cannot produce on its own. Niacin can only be obtained through your diet and naturally formulated supplements.

This article is written to enlighten on the importance of niacin for your health and fitness. So next time you see it on the label of your pre-workouts, proteins or BCAAs, you will know its importance.

Benefits of Niacin Foods for Fitness

As stated earlier, Niacin can only be gotten from your diet and supplements because your body does not produce it, and for your fitness’ sake you need niacin in your body. Foods are a better source of niacin than supplements, supplements can be used to boost your niacin intake.

Highlighted below are the benefits of niacin foods for fitness and your overall health.

Weight loss

Eating niacin rich foods helps lose pounds. Niacin foods helps you convert food to energy. You should also avoid eating too much because this vitamin stimulates appetite thereby causing you to eat more.

Consuming foods rich in vitamin B3 also supports healthy digestive system which is important for weight loss. It also benefits your metabolism.

If you are looking to lose pounds, try not to go beyond the recommended dosage of niacin. The amount of animal products you eat should be moderate and you should drink less coffee because it contains niacin too.

For bodybuilding

Niacin benefits bodybuilding as well as it benefits weight loss. It is good for both short and long term results. This vitamin has made many bodybuilders build more muscle over time.

An overdose of niacin causes side effects, one of which is Niacin flush.  The side effects comes with a lot of benefits as far as muscle building is concerned.

It increases vascularity, which is the condition a lot of highly visible and extensively ramified superficial veins is developed. This vascularity defines a winner during bodybuilding contests.

Produces Growth Hormones

A long term benefit of niacin flush is the production of human growth hormones. Growth hormones causes increased muscle mass and muscle strength. Although a bodybuilderwill normally produce growth hormone when he performs heavy compound exercises like squats, deadlifts and bench press, regular consumption of niacin foods will yield better results.

Niacin is also great for increasing energy during your workout. When carrying out body building exercises, you need energy to perform better. Eating foods rich in vitamin B3 supplies your body the energy it needs to perform during workouts.

The energy will also help you metabolize proteins and fats and also help the nervous system function properly.

Improves Cholesterol Levels

Eating foods that are rich in this vitamin can have a positive effect on your cholesterol level. Vitamin B3 is used for reduction of dangerously high cholesterol levels.

Eating niacin rich foods is very beneficial for those who are at risk for stroke, heart attack and other kinds of heart disease due to high LDL cholesterol levels, low levels of HDL cholesterol and elevated triglyceride levels.

Treats Arthritis and Improves Joint Mobility

Consuming Vitamin b3 rich foods can be effective in increasing the mobility of your joints. People who consume enough niacin are at lower risk for joint pain, have enhanced muscle strength and fewer symptoms of muscle and joint fatigue.

Niacin, because of its high anti-inflammatory effects, is usually prescribed in high doses for people who have osteoarthritis or bone and joint pain.

It reduces inflammation, thereby reducing the occurrence of symptoms of arthritis. It also rebuilds the cartilage which is important for joint mobility and strength.

Boosts Brain Function

Our brain requires niacin, as a part of the coenzymes NAD and NADP, for energy and proper function.

In fact, brain fog, depression and even psychiatric symptoms have been linked to niacin deficiency

Certain types of schizophrenia can be treated with vitamin B3. It helps reverse the damage that has been done to brain cells which occurred as a result of niacin deficiency.

Research reports that consuming niacin rich foods may be linked with a lower risk of memory loss and Alzheimer’s disease.

Treats Diabetes

Niacin has been used to treat diabetes and high blood sugar levels. A lot of diabetic patients have effectively controlled HBA1C levels with the help of this vitamin.


Niacin has the ability to balance the hormone levels within the body. A balanced hormone can have numerous health benefits.This vitamin aids in regulating sex hormones and improving one’s sex life.

Increased Energy

Niacin improves energy levels in the body partly because it helps the body absorb nutrients.

When your body is getting all the necessary nutrients, you will feel more energetic because your body system is function the way it should.

Niacin foods

It is important that you know the foods that are rich in niacin-vitamin B3. In order to supply your body the adequate amount of niacin it needs, incorporate niacin rich foods into your diet.

These foods contain a rich amount of vitamin B3;

  • Turkey
  • Peanut
  • Chicken breast
  • Tuna
  • Mushroom
  • Liver
  • Grass fed beef
  • Green peas
  • Avocado
  • Sunflower seeds
  • Wheat bran
  • Salmon
  • Pork


Niacin is an essential vitamin, meaning our body cannot produce it on its own, so it is important that we get enough from our diet because the deficiency of this vitamin causes severe ailments.

However, if you know you do not access to enough niacin foods or your daily diet cannot supply you enough niacin, you can turn to niacin supplement to boost the level of niacin in your body.

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