Many of us, in the search for optimal physical well-being, especially those who love to immerse themselves in outdoor activities, may be tempted to supplement our diet with vitamin supplements. Among these, vitamin B supplements, and in particular niacin (or vitamin B3), enjoy great popularity for their supposed health benefits.
Too much Vitamin B3: a risk for the heart of athletes
However, a recent study published in Nature Medicine raises important considerations on the possible risks associated with excess of this vitamin, particularly in terms of cardiovascular diseases such as heart attacks and strokes.
Niacin: An Important but Challenging Ally
Niacin is a water-soluble vitamin essential for the functioning of our body. Present in foods such as white meat, spinach, peanuts, brewer’s yeast, and some types of fish, this vitamin contributes to numerous vital functions, from cellular respiration to blood circulation, from skin health to support of the nervous system.
Despite its importance, the human body requires relatively modest quantities, easily obtainable through a balanced diet. Furthermore, the fortification of foods such as wheat flour with niacin has helped to almost completely eliminate deficiencies of this vitamin in Western countries.
Excess Vitamin B3: Between Illusory Benefits and Concrete Risks
Research conducted by the Cleveland Clinic in the United States highlights the risks of taking excessive niacin supplements. Contrary to what many believe, exceeding the recommended doses of this vitamin does not amplify its benefits, but can actually increase the risk of developing cardiovascular disease. This paradox arises from the fact that, although niacin reduces “bad” cholesterol (LDL) and increases “good” cholesterol (HDL), it does not reduce the risk of cardiovascular events, probably due to mechanisms not directly linked to cholesterol levels.
Research has revealed that specific metabolites produced by excess vitamin B3 can promote inflammation of blood vessels, leading to serious consequences for heart health. Among study participants, those who consumed excessive amounts of niacin had elevated levels of a metabolite known as 4PY, which is associated with an increased risk of heart attack, stroke and other cardiovascular events.
Caution in the use of supplements: a message for athletes
For those who practice outdoor activities and try to maintain a healthy lifestyle, the message is clear: balance is the key. A varied and balanced diet should provide all the necessary vitamins and nutrients without the need for supplements. However, if you are considering using a niacin supplement, it is crucial not to exceed the recommended doses and, ideally, consult a doctor or nutritionist.
Side effects of a niacin overdose can include itching, nausea, headache, diarrhea, and other discomfort, signals the body sends that “too much of a good thing” can become bad. So, as we continue to explore nature and push ourselves beyond our physical limits, let’s do the same with our nutritional health, proceeding with knowledge and moderation.
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Photo by Alexander Grey / Elianna Friedman / Voiceless
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