Niacin & Weight Loss

Niacin, also known as vitamin B3, can be an essential addition to any health regimen. Niacin has not been shown to cause weight loss directly, but rather indirectly by reducing stress and increasing energy. You need energy in order to have the endurance to exercise and shed pounds. B-vitamins supply the cells with energy and improve nervous system health by strengthening neuron connections. Optimal energy can help you to have the motivation needed to burn fat.

Foods Fortified With B-Vitamins

Eat foods that are rich in B-vitamins. Niacin is most effective when combined with other B- vitamins like vitamin B12 and B5. These vitamins strengthen and work in harmony with each other.

Researchers at Harvard Medical School conducted a study that revealed that B-vitamins help the body cope with stress and reduce the incidence of post traumatic stress disorder. Stress can inhibit weight loss because the body responds to stress by producing cortisol and adrenaline. Over time, too much cortisol in the bloodstream can cause the body to hold onto fat, especially around the midsection.

Reducing stress with relaxation and eating foods rich in B-vitamins or taking supplements can be beneficial. Foods that are rich in niacin and other B-vitamins are liver and beef. You will also find vitamin B3 in for sunflower seeds, almonds and brown rice (for a full list of foods high in B-vitamins, see the Resources section of this article).

Stay balanced and be sure to eat raw fruits and vegetables like carrots and broccoli as well.

Supplements

Take a B-vitamin supplement each day. You can find these supplements at your local health food store or on line.These nutrients are listed as "B-complex" if they contain all of the essential B-vitamins. Be sure to check the label and make sure that niacin is included on the list. Most vitamin supplements contain 50 to 200 mg of niacin per capsule. Follow the recommendations on the label and do not take more than what is required.

Hydration

Drink eight to 10 glasses of pure water each day. To get the most benefit from a diet rich in B-vitamins, keep your body hydrated. Water transports these energy producing vitamins to the cells where they are needed the most. In addition, water also removes waste from the cells. Excess toxins in the body can make you feel sluggish and tired. Water cleanses the body from the inside out and replenishes fluids lost each day. If you exercise or spend time in the sun, you may need even more water. Avoid drinking tap water as most municipal systems contain chlorine. Chlorine is toxic when ingested and this chemical can lead to urinary tract problems.