Niacin (B3)
Niacin (vitamin B3) plays a role in energy metabolism. At higher doses it can cause a warm flushing sensation, which is harmless.
Clinical dosage
Origin
Natural & syntheticNiacin (vitamin B3) is naturally found in chicken, tuna, turkey, peanuts, mushrooms, and avocado. Your body can also produce it from the amino acid tryptophan. In supplements as nicotinic acid (causes flushing) or nicotinamide (no flushing).
Safety
Niacin is an essential vitamin. The recommended daily amount is 16mg for men and 14mg for women. The 'niacin flush' (redness, warmth, tingling) at higher nicotinic acid doses is harmless but can be annoying. The upper limit for supplements is 35mg per day to prevent flushing (IOM).
For comparison
100g of chicken breast contains about 13mg of niacin, almost your entire daily need. The niacin flush in pre-workouts feels like you're blushing rapidly across your whole body. It's comparable to the warm feeling after a hot shower, but from the inside.
Dosage by weight and gender
The recommended daily niacin intake is 16mg for men and 14mg for women (IOM). Pre-workouts sometimes use higher doses (20-50mg nicotinic acid) for the flush effect. Body weight doesn't play a significant role. The upper limit is 35mg per day as supplement. Pregnant women need 18mg per day.
Frequently asked questions
What does niacin do in pre-workout?▼
Niacin (vitamin B3) plays a role in energy metabolism. In pre-workouts, nicotinic acid is sometimes added for the 'flush', a warm, tingling sensation from vasodilation. This doesn't directly improve performance but provides a sensory effect. Nicotinamide doesn't cause flushing.
Is niacin dangerous?▼
Niacin is an essential vitamin and safe at normal doses. The niacin flush (redness, warmth) is harmless and fades after 30-60 minutes. At very high doses (>500mg nicotinic acid per day) liver issues may occur. Pre-workout doses are well below this threshold.
Why does my skin tingle after pre-workout?▼
That can have two causes: beta-alanine or niacin. Beta-alanine causes tingling (paresthesia) mainly in the face and hands. Niacin (nicotinic acid) causes a warm, red flush across your whole body. Both are harmless and temporary.
Scientific sources
The clinical dosages on this page are based on peer-reviewed research.
- Niacin in the Central Nervous System: An Update of Biological Functions and Clinical TrialsGasperi V et al. — Int J Mol Sci (2019)
Pre-workouts with Niacin (B3)
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