Niacin, Part 2: Blood Tests, Foods, and Supplements | Mastering Nutrition #62
Mastering Nutrition
Is There a Requirement for Preformed Niasin?
The requirement for everyone should be somewhere around 20 milligrams of pre formed food based niason, plus adequate protein in your diet. For dren, adjust it downward based on calory and take and ounow because if you have an adolescent going through a growth spurt, i think it's a lot safer to just assume that the amount of food that they're eating should be made up of the same nice and rich foods as an adult would be eating.
In part 1 we covered what niacin is and why you need it. Here’s part 2, where Alex Leaf and I cover blood tests, foods, and supplements!
- How much do we need? The RDA has some flaws, including claiming women need less than men, when all the evidence shows women need *more* than men.
- Why eating enough protein is so essential, yet so unreliable as a way of boosting niacin status.
- How the niacin in your coffee, seeds, and grains is all locked up and unavailable, and how to release it through proper preparation. Do you drink light roast or dark roast? You may either hate or love this episode… or you might just switch coffees.
- Should we take high-dose niacin to lower cholesterol? Alex has a theory on how we can do that without getting diabetes. 😬
- High-dose niacin can cause liver failure and can kill lab mice. But Alex and I know how to steer clear of that problem!
- NAD-boosting supplements are the new darling of the anti-aging industry. But should we take nicotinamide riboside (NR), nicotinamide mononucleotide (NMN), or should we endure all the whole-body burning 🔥 that the folks injecting NAD+ are so hyped up about? We discuss the promises and problems of these approaches.
- Why you should match glycine to one form of niacin and trimethylglycine (TMG) to all of them.
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In this episode, you will find all of the following and more:
Niacin Part 2 Show Notes
00:38 Cliff Notes
01:35 Recap of Part 1
15:32 Markers of niacin status
17:32 Methylated metabolites of niacin in the urine as a marker of niacin status
19:05 Caveat to using methylated metabolites of niacin in the urine as a marker of niacin status
20:16 Erythrocyte NAD(H)/NADP(H) ratio, the “niacin number,” as a marker of niacin status
22:55 Caveat to the niacin number as a marker of niacin status
28:34 Critique on how the RDA for niacin was established
40:12 How protein intake affects the dietary requirement for preformed niacin
42:48 Estrogen regulates the synthesis of niacin from tryptophan.
43:35 In men in particular, niacin synthesis from tryptophan might just be a way to clear excess tryptophan.
45:31 General discussion about protein requirements
49:46 How different forms of food processing, such as nixtamalization, fermentation, and sprouting, increase the bioavailability of niacin
52:51 Niacin in coffee
53:52 Niacin in nutritional yeast
54:16 Dietary sources of niacin, divided into five tiers
59:57 Niacin in herbs and spices, including spirulina
01:03:46 The contribution of the microbiome to niacin status is not well studied.
01:04:56 Where we would expect to see niacin deficiency
1:05:38 Risk factors for niacin deficiency include Hartnup’s disease, megaduodenum, intestinal malabsorption, carcinoid tumors, certain drugs, alcoholism, HIV/AIDS, and deficiencies of iron, riboflavin, and B6.
01:09:52 Risk factors for suboptimal niacin status include a diet based on unprocessed whole grains, a diet based on sugar and fat, a diet low in non-collagen protein, any form of cellular damage, and low ATP levels.
01:14:42 How metformin and berberine could affect niacin status
01:17:28 The effect of leucine and muscle growth on niacin status
01:19:54 The prevalence of inadequate niacin intake and niacin deficiency
01:24:00 Contributors to niacin toxicity
01:25:08 The use of nicotinic acid to benefit blood lipids and reduce heart disease risk
01:31:14 Potential side effects of taking nicotinic acid to manage blood lipids include the flushing reaction, liver harm, and increased diabetes risk.
01:34:22 The mechanism behind high-dose nicotinic acid-induced insulin resistance and how you could mitigate it
01:48:01 Rodent studies of nicotinamide riboside supplementation
01:50:58 Human studies of nicotinamide riboside supplementation
01:56:32 Why the rodent studies of nicotinamide riboside supplementation look more promising than the human studies
02:04:16 What is the probability that someone would get longevity benefits from supplementing with nicotinamide riboside?
02:05:15 Whether or not Alex and Chris will start supplementing with niacin after doing the research for this podcast
02:06:17 Should someone with hypercholesterolemia consider taking nicotinic acid? How should they manage the side effects, and which form is best?
02:10:53 Does it matter if niacin is taken with food?
Access the show notes, transcript, and comments here:
https://chrismasterjohnphd.substack.com/p/062-niacin-part-2-blood-tests-foods
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