As we age, especially after 50, maintaining good blood circulation becomes increasingly important to prevent serious health issues. One key nutrient gaining attention for its benefits on circulation and heart health is niacin, also known as vitamin B3.
Niacin plays a crucial role in widening blood vessels, improving blood flow, and supporting the inner lining of arteries and veins. It also helps reduce inflammation and assists in repairing blood vessel cells. Additionally, niacin can lower triglycerides and increase “good” HDL cholesterol by up to 35%, which helps prevent plaque buildup that can cause circulation problems.
After age 50, changes in the cardiovascular system and lifestyle factors like inactivity can worsen circulation. Niacin may help reduce artery and vein swelling, promoting healthier blood flow and potentially lowering the risk of serious vascular conditions. While more research is needed to confirm its effects fully, studies suggest niacin supports heart and blood vessel health and slows the aging of these critical systems.
A recent breakthrough involves a form of vitamin B3 called nicotinamide riboside. It has been shown to improve mobility in people with peripheral artery disease by boosting muscle energy and repair. This offers hope for a simple, non-invasive way to enhance circulation and leg function in older adults.
Niacin is found naturally in foods such as lean meats, fish, sunflower seeds, peanuts, avocados, and whole grains. The body can also convert tryptophan from protein-rich foods into niacin with the help of vitamins B2 and B6. Some may need supplements, but doses should be managed carefully under medical supervision due to possible side effects like flushing and liver damage.
In summary, niacin is a powerful vitamin that supports healthy circulation, especially in the legs and feet, making it an essential part of wellness after 50.
