Vitamin B3 Niacin and Weight LossNiacin is not popular among drug companies.They prefer to sell you a prescription drug to control your cholesterol instead of you going to a store and buying a cheap over the counter vitamin. Niacin was discovered when scientists were looking for the cure for pellagra.
What is Vitamin B3 NiacinB vitamins are water soluble which means they can dissolve in water. They are not stored in tissues like fat-soluble vitamins. Instead, excess water-soluble vitamins are filtered out through our kidneys and we excrete them in our urine. So how does niacin work and how does it benefit us? As with all B vitamins, it helps turn food into energy and keeps our hair, skin, eyes, nervous system and digestive system healthy. Significantly, Niacin can also help reduce bad cholesterol (LDL), as well as triglycerides and increase good cholesterol (HDL) in our bodies. HDL helps get LDL out of our blood stream. Niacin appears to help decrease plaque in veins and arteries. This can lead to a reduction in cardiac disease. There is ongoing research to see if niacin can help with diabetes type 1, Alzheimer’s, cataracts and osteoarthritis. The doses being studied are higher than the daily recommended amounts.
Where do we get Vitamin B3You can find Vitamin B3 in meats, fish, eggs, and greens. They now fortify breads with this Vitamin but I do not recommend that source if you want to live healthy. Levels of vitamin B3 that are found in food are good for our general health. Unfortunately, those doses are too small to impact your cholesterol. If you want to impact your HDL and LDL you should take dosages in conjunction with consultation with your primary care provider. The recommended daily intake for Niacin is as follows: Max daily for anyone should not exceed 35 mg Women: 14 mg daily Men: 16 mg daily
Side Effects of Vitamin B3B vitamins all work together so it is best to take them in a multivitamin. People with digestive issues or older people may find it useful to get an IV infusion of vitamins. Niacin can have some side effects. The worst ones are upset stomach, diarrhea and flushing. The flushing is harmless and will pass. If you take and aspirin before taking the niacin this will stop the flushing. You need to make sure you do not have an underlying diabetes because niacin can make it surface. Always consult your doctor or nurse practitioner before taking vitamin B3 or any other supplements. If you are interested in having vitamin evaluation please give the Loveland Medical Clinic a call at 970-541-0903. The Loveland Medical Clinic does weight management and runs a program that is partially based on the ketogenic diet. If you are interested in losing weight check out our programs HERE.
Vitamin B1Thiamine or Vitamin B1 was the first B vitamin discovered in the 1930’s. This article is all about the amazing properties of this vitamin. Dr. Eijkman received the 1929 Nobel Prize for the discovery of Vitamin B1 . Interestingly enough he was actually looking for a bug that was the cause of Beri Beri and instead discovered a vitamin.
What is Vitamin B1Vitamin B1 is a part of a group of water-soluble vitamins that have a variety of metabolic functions. Your body needs energy to stay alive and metabolism is the mechanism this occurs by. B-complex vitamins keep your engine running. Other well known B vitamins are B6 and B12 and are important to a healthy body. Our body need thiamine to utilize carbohydrates. It helps the body break down carbohydrates into it’s simplest form called glucose. Glucose is a sugar so basically any carbohydrate you eat is sugar. People forget that and that is one reason they fail in their weight loss programs. Glucose is one form of macronutrient used by the body to make energy. B1 is useful in fat and protein metabolism as well. Also, do not forget that the body can convert protein and fat to glucose as well, it is just a more complicated process.
Where can you find Vitamin B1What foods contain Vitamin B1? Here are some foods that are rich in B1: Brewer’s yeast, whole grains, beans, wheat germ, brown rice, rice bran, oatmeal, legumes, peanuts, sunflower seeds, squash, asparagus, lean pork, organ meats and dried soybeans. We do not tend to eat much organ meat in this country and way too many grains. I tend to get mine from asparagus because I love it.
Vitamin B1 ProblemsVitamin B1 deficiency can cause serious health problems. Vitamin B1 will affect your nervous system, energy levels, heart and mood. In the United States Vitamin B1 deficiencies are not common. People who typically have thiamine deficiency are those with alcoholism, Crohn’s disease and gut problems, and those who are getting dialysis treatments. For these people Vitamin IV infusions such as a Myers Cocktail can really be helpful.
Levels of Vitamin B1For most people what they get in their diet or a multivitamin is enough for their needs. The RDA(recommended daily allowance) for adults ranges from 1.0 to 1.5 mg daily.For adults with low levels of B1, the usual dose will be 5-30 mg daily. For someone who is an alcoholic or has a gut absorption problem (like Chrons) which causes a severe deficiency up to 300 mg per day may be given. It is hard to get too much of this vitamin due to the fact that it is water soluble and any extra will be excreted. Some people can experience some side effects which include stomach pain and rashes. Always consult your medical provider before taking any kind of supplements.
Where is my Vitamin DI find a large number of people deficient in Vitamin D when I test them in my clinic. I do live in Colorado so being so far north is part of the problem. The other problem is most of us work indoors and have a horrible diet . You might be wondering why is Vitamin D levels important? With Vitamin D deficiency you can have glucose control issues, depression, altered immune system, and more. Vitamin D is actually a hormone and interacts with hundreds of enzymes in the body. Vitamin D is a fat-soluble vitamin that is not commonly found in foods. Active exposure to the sun increases our Vitamin D. You can also find this vitamin in fatty fishes and in foods that are fortified like milk. If you live north of Texas or Arizona it is difficult to get enough sunlight to produce proper levels of Vitamin D. There are estimates that about 85% of the U.S. population is deficient in Vitamin D.
Why is Vitamin D importantAlmost every cell in our body has receptors for Vitamin D. This Vitamin is involved in growth and repair of cells, , metabolism, neuro and cardiovascular function. Vitamin D is important in reducing the risk of diabetes which in turn lower your cardiovascular risks. Low Vitamin D can lead to hypertension, depression, and muscle/ bone weakness. Because Vitamin D affects how calcium is used it is important that it is supplemented along with Vitamin K to ensure the calcium goes into your bones and not your blood vessels.
Who gets Vitamin DeficiencyNot getting enough sun is a common cause of Vitamin D deficiency, but not the only cause. Other reasons are having darker skin, obesity, people with malnutrition(alcoholics), being a vegetarian, and living too far north. In our modern society most people need Vitamin D supplementation.
How to supplement Vitamin DVitamin D can easily be supplemented orally. I used to get mine from Costco. I like their quality control !! Now I get it from Amazon because I like the brand I use because it has both Vitamin D3 and Vitamin K2 in one pill. You can get it HERE. How do you know if you are deficient? There is a simple blood test for 25-hydroxy vitamin D. Your primary care provider can order this for you. Optimal levels actually are between 50 ng/ml and 70 ng/ml. The government has a recommendation for above 30 , but that is to prevent disease, not for optimal health. I supplement with 2000 IU Vitamin D3 with 80-100 mcg of Vitamin K2 daily. Because Vitamin D is fat soluble your body can store this and you can get too much. This is very rare. It still is a good reason to check your levels. Too much Vitamin D symptoms include heart arrhythmia’s, anorexia, weight loss, and polyuria. If you take Vitamin D without Vitamin K you could be causing calcium to be accumulating in the blood vessels instead of going to the bones. Just check your levels and recheck after supplementing.
Vitamin InfusionsThe Loveland Medical Clinic does vitamin infusions, but does not offer Vitamin D replacement. Vitamin D replacement can be done very efficiently via oral medications so there is no need for IV’s. In our 22 Day Weight Loss Program we do check your Vitamin D level among other labs. Then we give you a plan to correct that deficiency. We do offer Vitamin C infusions, Myers Cocktails, and Vitamin B12 replacement. If you are interested in those give us a call.
Broccoli Egg Ham Muffin Snack or LunchThis is an easy snack to create and store for future lunches. I like to eat each muffin with a serving of guacamole in order to get the fat content up there. I use a full cup of Wholly Guacamole with each muffin. This adds 80 calories of fat. It is delicious as well. I used to make twice this amount but since I only eat once a day now it was going bad. So adjust the amount to your desire.
- 3 eggs
- third cup of cooked diced ham(or substitute bacon)
- 1 cup (175 g) broccoli
- half cup (60 g) shredded cheese
- half tsp salt and pepper
- Preheat oven to 375°F/190°C and coat 6 muffin forms with olive oil.
- Steam broccoli and chop into small pieces.
- Whisk eggs together.
- Add broccoli, cheese, ham, salt and pepper and whisk some more.
- Pour batter into muffin forms and bake for 12–15 min.