Nutrition

The Niacin Guide to Better Workouts

Niacin: another vitamin that you have probably heard of many times, but don’t know too much about.

So what’s the big deal about it?

Should I even bother with it?

I’m here to revolutionize your knowledge about Niacin so the next time you see it on the back of one of your proteins, pre-workouts, or BCAAs you will actually know what it does (then you can brag to your friends about).

Be ready to learn all about what Niacin (Vitamin B3) is, the health benefits, where to find it, how it can help get you fit, and why you should be weary if it is not in your pre-workout.

What Is Niacin (Vitamin B3)?

Vitamin B3, more commonly known as Niacin, is one of the eight B vitamins.

Niacin is an essential water-soluble vitamin which means a couple of things for you.

Niacin is only obtained through diet.

When a vitamin is “essential” it means that your body does not produce it naturally.

Without Niacin in your body, you will face many different illnesses, which I’ll go over in just a minute. This is why you need to find ways to give your body the amount it needs.

Our bodies do not store Niacin

The easiest way to get the needed Niacin is through the foods you eat (later in this article, I’ll show you the best foods to eat).

When a vitamin is “water-soluble” it means that the vitamin is easily dissolved in water and is carried to the tissues in your body, but not stored there. Your body naturally gets rid of water-soluble nutrients every time you visit the porcelain throne to urinate.

Since you flush out these vitamins (like Niacin) so often, it is crucial that you feed your body the right way every day. Be ready to learn all about what Niacin (Vitamin B3) is—the health benefits, where to find it, how to tell if you are getting enough, and more.

Why You Should Be Taking Niacin: The Benefits

I have done the research and if you want a healthy body, Niacin should be your best friend.

There are so many different health benefits that come from getting the right amount of Niacin in your body and I want to give you my top 3 reasons:

1. Helps treat high cholesterol and cardiovascular disease

Niacin is often used as a treatment for bad cholesterol in high doses.
It specifically helps boost levels of HDL (high-density lipoprotein) which is known as the heroic cholesterol in the body.

HDL takes the bad cholesterol (LDL) from the body to the liver so it can be reprocessed and removed from the body.
Niacin is also known for lowering LDL slightly.

2. Skin health

We all age and damage our skin one way or another. Niacin has been shown to help your skin look younger and healthier (who doesn’t want that?)

In addition to skin health, it also helps promote healthy hair.

3. Prevent Diabetes

Niacin helps those who suffer from type 1 diabetes by aiding in the protection of the cells that make insulin in the pancreas, which are being mistakenly attacked in the body. It can also reduce the risk of getting Type 1 for others.

With more studies coming out on how Niacin also helps lower the high levels of fats and cholesterol in the body which is a great benefits for those with type 2 diabetes, it is a hot vitamin in the fitness market right now.

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Are You Getting Enough Niacin?

couple chatting at the gym
Let’s be real.

Those health benefits are AMAZING and everybody deserves to have them.
But are you getting enough Niacin to actually let your body enjoy the benefits?

The Recommended Dietary Allowance (RDA) for Niacin varies on age and gender.

  • Female
    • Adolescents aged 14-18
      • 14 mg/day
    • Adults 19+
      • 14 mg/day
    • During Pregnancy
      • 18 mg/day
  • Male
    • Adolescents aged 14-18
      • 16 mg/day
    • Adults 19+
      • 16 mg/day

Signs of Niacin Deficiency

Just like with all vitamins there will be consequences on the body if you don’t get enough.

Symptoms of mild Niacin deficiency include:

  • Fatigue
  • Vomiting
  • Depression
  • Indigestion

If a person is facing severe niacin deficiencies they could be facing pellagra, memory loss, rash, or a swollen mouth.

With all of these side effects in mind, only 2% of Americans are getting well below the recommended amount.

Just Can’t Get Enough: Where to Find Niacin in Your Kitchen

So maybe you’re not getting enough…
Or maybe you don’t even know if you are getting enough?

Either way, knowing how much Niacin is in the foods in your kitchen right now can help you get the recommended amount your body needs.

We scoured the kitchen and found the top 5 foods that are packed with Niacin that are in your kitchen right now.

1. Chicken

As a staple in many diets or even just a staple at home, 3 oz. of chicken will give you a heaping 12.6 mg of Niacin.

2. Peanuts

A great option for a healthy snack, peanuts will also give you 6-7 mg of Niacin for every ¼ cup you devour.

3. Cheerios

When replacing sugary Lucky Charms and Cap’n Crunch with Cheerios you will be getting 5 mg of Niacin for every 1 cup serving.

4. Potatoes

A classic dinner addition to complement the already Niacin-packed chicken, one medium-baked potato will give you 6 mg of Niacin.

5. Milk

Everybody loves a good glass a milk whether it is with your dinner or just to dip your Oreos in. With every cup of milk, you will be getting around 3 mg of Niacin.

Why IdealLean Pre-Workout has Niacin In It

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Now that you know the ins and outs of Niacin, let’s talk about why it would be important to have your pre-workout full of it.

IdealLean Pre-Workout uses Niacin as its secret weapon to help you get the pump you need during workouts in addition to helping you lose weight.

As we learned earlier, Niacin helps our blood vessels dilate which increases the flow of blood in our body. This will give you an extra “pump” in your demanding workouts.

Studies have shown that Niacin also helps with converting food into energy which will help you lose some of the stubborn weight.

Here at IdealFit, we packed our IdealLean Pre-Workout with 20 mg of Niacin! (Used as Niacinamide)

It’s simple: Get your pump, lose weight, and do your body a favor (it does a lot for you) with the Niacin-packed IdealLean Pre-Workout.

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Lindsey Mathews

Lindsey Mathews

Head Trainer & Nutritionist

Lindsey Mathews is the Head Trainer and Nutritionist at IdealFit. She is a NSCA-CSCS certified personal trainer, C-ISSN certified sports nutritionist, Pn. 1 certified nutrition coach, and a nationally qualified NPC bikini competitor. Before joining IdealFit, she ran the largest boot camp program in Utah County.


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