Sweating it out with a "Niacin Flush" Any time you start taking Niacin—also known as Vitamin B3—in an amount that is significantly greater than you normally consume, it is possible you will experience what is known as a “Niacin flush.” And since many individuals are severely lacking as far as having a regular intake of B vitamins, even the introduction of a modest amount can be considered “significantly greater” for those individuals. This “flush” can be recognized by an intense itchy feeling and reddening of the skin—especially in the face. The chance of a severe Niacin flush when taking whole-food supplements is much less likely since it involves natural food ingredients; however, since the ingredients are concentrated, it is still a possibility, and the health-seeking consumer should be aware of it. Repeated reactions will go away—usually over a couple of days—as the body adjusts to the new level of Niacin intake. If the flush is too unsettling for you, you can also adjust the level of Niacin you are taking downwards, then slowly increase it over time. However, if you are utilizing a synthetic Niacin, there’s a good possibility that the flush sensation will never go away. So what exactly is happening when you experience a “Niacin flush”? The simple, short answer is that the small blood vessels in the body are expanding due to the ingestion of the Niacin. This is an understandable reaction since Niacin is an essential nutrient for maintaining heart health and improving blood circulation. In fact, it is so essential, and effective, that is widely used as a natural, safe way to lower LDL cholesterol and triglyceride levels. It is also beneficial for helping increase the HDL (good) cholesterol level. Many of the small blood vessels in the body—called "capillaries”—are so small that blood cells can pass through them only in single file. Sometimes the passageway can actually become clogged and blood ceases to pass through at all. Niacin is an essential nutrient for addressing this concern. The body’s large organs have blood supplied from large arteries, but many areas of the body—the skin in particular—get their supply of blood only from these small capillaries. And since oxygen is delivered through the blood, when these small capillaries are not working at optimum the skin (and surface areas just beneath the skin) is being starved of both nutrients and oxygen. When Niacin enters the system—especially in concentrated doses—the capillaries expand and are able to carry more blood. A capillary that was only letting one blood cell at a time pass will now carry two or three at a time. The end result is that circulation is improved considerably. As this happens, you may experience the aforementioned “reddening” of the skin. This is being caused simply because there is more blood close to the surface of the body. Along with the reddening of the skin, many people also experience an “itchy” sensation. This, too, is related to the improved circulation. As blood flows to these areas the blood cells in the small capillaries are ridding themselves of their waste products. As they carry out this natural process they frequently produce “histamine.” Histamine is a natural chemical which is produced by cells in the body when they are under attack—such as when you are experiencing a cold—or when the cells are expelling toxins. It is this histamine that causes the itchy sensation, and, once again, it can be more acute with a concentrated intake of Niacin to which the body is not used to. When a flush does occur, both the reddening of the skin and the histamine “itch” should only last a short while. For most people it will last from ten minutes to one hour. As noted above, it is a beneficial and healthy “cleansing” effect. Admittedly it could be unnerving for someone not familiar with the process, which is why education of this natural process is important. In summary, if you take B-vitamin products which include Vitamin B3, you may experience a Niacin flush if any of the following conditions apply: • You suddenly increase you intake of
B-vitamins significantly. If your current nutritional needs suggest that you increase your intake of B-vitamins, and you feel you would be uncomfortable experiencing a Niacin flush, then it would be advisable to increase your intake gradually. In the event you do experience a flush, it is advisable to avoid vigorous exercise at the same time as it can exacerbate the symptoms. Though B-vitamins are important for pregnant women, if you are pregnant you should consult your health care practitioner regarding significant changes in your intake of Niacin. |
