Niacin weight loss is an idea that has been received with unclear and mixed opinions. In this article, learn how this b vitamin is thought to help you lose or gain weight, flush, reviews, benefits and possible side effects
Niacin weight loss-How does B3 help you lose weight?
NIACIN (nicotinamide, nicotinic acid, vitamin B3)
Niacin is the generic term for a group of compounds that prevent pellagra.Nicotinamide and nicotinic acid both occur in food, but have different physiological properties. Approximately 50% of niacin in the body is synthesized from the amino acid tryptophan. Sixty milligrams of tryptophan are equivalent to one milligram of niacin.
Nicotinamide is incorporated into the pyridine nucleotide coenzymes Nicotinamide adenine dinucleotide (NAD) and Nicotinamide adenine dinucleotide phosphate(NADP).The coenzymes are involved in numerous oxidoreductase reactions including glycolysis,fatty acid metabolism, tissue respiration, and detoxification(Oxford Handbook of Nutrition and Dietetics).
How does Niacin help you lose Weight?
Niacin is not only celebrated in the weight loss industry; it is known for its crucial functions within the body and above all, it is known for helping to regulate metabolism, which is at the centre of almost all chemical reactions that take palce.
Before looking at its most prominent effect on weight loss specifically, it is useful to examine its other properties, some of which can indirectly help lower your weight. The vitamin is involved in metabolic processes related to the production of energy.
This vitamin helps enzymes function so that the chemical reactions can take place properly and is involved in the production of hormones and cellular respiration (DietPill.Review.co.uk).
Adiponectin increase-Another possible way by which niacin supplementation might induce weight loss and/or enhance pre-existing weight loss efforts is by up regulating concentrations of adiponectin, a protein hormone implicated in glucose regulation and fatty acid oxidation.
Research by Ukkola and Santaniemi (2002) suggests that Adiponectin concentrations are inversely correlated with body fat percentage in adults.
A report by Fosshauer, Paschke, and Stumvoll (2004) mentions that Adiponectin induces insulin sensitivity, upregulates anti-inflammatory markers, and that Adiponectin levels are abnormally low among individuals with obesity compared to non-obese persons.
Increased Adiponectin was associated with attenuation persons. Increased Adiponectin is a by-product of weight loss; it’s also possible that increasing Adiponectin may promote weight loss through numerous mechanisms including reversal of insulin resistance (mentalhealthdaily.com).
Firstly it has been used to treat those who suffer from high cholesterol by lowering the amount of ‛bad cholesterol′ and simultaneously increasing the amounts of ‛good cholesterol′ in the blood stream.
It does this by decreasing the amount of triglycerides in the blood stream as a result of quickening the pace at which they are used and broken down.
As well as this, the National Institutes of Health boast that it plays an important role in maintaining the health of digestive system, skin, and nerves.
These functions can all help to promote weight loss, as it is no surprise that a healthy and well-functioning body will put you in the best stead to start losing weight (DietPill.Review.co.uk).
Many weight products in the market today contain niacin as one of the active ingredient to helping weight loss.
Similarly there is niacin supplements marketed on their own based on the idea that they help you lose weight without necessarily hitting the gym or dietary restrictions.
Niacin and other vitamins assist the body to burn fat. It simply increases the production of energy. By taking niacin as a supplement, you indirectly aid reduce weight.
The energy boost makes the users to exercise even more and for longer periods consequently burning fat. It is fictions to claim that niacin can help you to reduce weight on its own.
Niacin is involved in keeping the nervous system healthy in the task of regulating the levels of serotonin found in the body and keeping them balanced.
By doing this niacin makes sure that users feel alert, less stressed and generally emotionally balanced. This in turn means that users can be in a better mind to frame to begin a weight loss regime (DietPill.Review.co.uk)
Niacin Flush Weight Loss
Some experts claim that niacin flush effect can aid in weight loss. How does this work?
One unique characteristic of niacin is that it is water -soluble. What this means is that whenever you take it, it is dissolved in the fluids within your body.
The end result is that , it will be continuously cleaned out through the urinary process. This harmless side effect of cleaning out is what is known as “Niacin Flush”
During the flush, your skin becomes red, warm and often comes with a burning sensation and occasionally some itching. It may feel like you experiencing a sunburn
The ability to dissolve in water is what makes niacin and other b vitamins for example biotin safe even at high doses. Why? The body can get rid of especially when it is excess.
So, how does the does the weight loss effect come in? Losing weight with this b3 vitamin is basically based on the flushing out effect. The more niacin you take the more you are likely to clean out your system.
According to the group of experts behind this concept, it is recommended that you take too much (overdose) to get the best results. An overdose may not be a good idea at same time as it may lead to weight gain as you will learn shortly.
Niacin weight loss benefits
Niacin is an important vitamin for maintaining a healthy cardiovascular system and metabolism especially balancing blood cholesterol levels.
In addition, niacin helps with brain function healthy skin formation and maintenance and even preventing or treating diabetes (draxe.com).
Niacin and other B vitamins help your body produce energy from the foods you eat. Getting too little niacin may drain your energy making it difficult to burn more calories than you eat.
Furthermore, many B3 rich foods help weight loss, because they provide other nutrients e.g. protein and fiber that they aid in healthy weight management
Energy intake (calories) should be in balance with energy expenditure. Evidence indicates that total fat should not exceed 30% of total energy intake to avoid unhealthy weight gain, with a shift in fat consumption away from saturated fats to unsaturated fats and towards the elimination of industrial Trans fats (WHO).
Niacin dosage-How much for Weight Loss-500mg?
What is the recommended dosage to lose weight? How effective is 500mg?
Following is the recommended dosage for children and adults.
Doses of 500 mg or higher – have been used to treat high cholesterol. found that niacin, combined with one type of statin drug, was able to improve four types of cholesterol commonly associated with atherosclerosis.
Niacin weight gain
Weight gain is found among people who take niacin especially for people who are male,60+ old, have been taking the drug for 1-6months, also take medication Aspirin, and have blood cholesterol increased.
A study from FDA and social media found that 6,827 people who have side effects while taking niacin. Among them,174 have weight gain.Weght has been reported with depression, high blood pressure, rheumatoid arthritis, bipolar disorder and multiple sclerosis(www.ehealth.com).
Niacin and weight loss- Reviews, Diet Tips & Best supplements
Basing on user reviews, niacin may or may not work for weight loss. Individuals who have tried niacin for the sole purpose of shedding some pounds have aired mixed opinions.
For some it seems to produce noticeable results while for others it does not only work but also comes with a number of side effects.
In essence, the results of niacin really depend on the individual and the circumstances in which it is taken.
The fact is, you ought not to rely on niacin solely to lose weight. Why? The results are likely not to impress you.Do your research and you will find better supplements.
But this does not mean you should do away with it since it comes other health benefits when taken in right amounts.
Tips and Ideas
If you are trying to lose weight or maintain your current weight with niacin, here are tips to get the best results
- Try not to exceed the recommended dose of niacin.
- Eat animal products in moderation and which contains niacin,
- Skip foods that are fortified with large amounts of niacin, like ready-to-eat cereals.
- Exercise more, because excess niacin is eliminated through sweat.
- Taking one B vitamin can result in deficiency in other B vitamins, so if you choose to take a niacin supplement, take a B-complex vitamins,
- Take supplements only under the supervision of your health care provider.
High dose supplements of 3,000mg a day are linked to liver damage, gout attacks, nausea, vomiting and gastrointestinal disorders as well as skin complaints. For this reason high dose supplement use is only recommended with medical supervision. Allergies to Vitamin B3 supplements have been reported and present as skin flushing and a burning sensation.
Interactions :antibiotics(tetracycline),isoniazid(a drug of TB),drugs for high blood pressure, anticoagulants(blood thinning drugs),aspirin, drugs for peptic ulcer, diabetes(including metformin,insulin),nicotine patches. Do not exceed the daily dose of vitamin B3 supplement. Monitor blood sugar levels if you are taking diabetes drugs and uric levels if you have gout (www.webmd.boots.com)