Niacin’s Role in Mobility
New research also shows a specific form of vitamin B3—nicotinamide riboside—may help improve mobility in people with peripheral artery disease (PAD), a condition that restricts blood flow to the legs. In a recent study, those who took this supplement were able to walk longer distances in a six-minute test compared to those who didn’t.
This is because the supplement enhances energy production in muscle cells and aids muscle recovery. Published in Nature Communications, the study highlights how vitamin B3 might help maintain mobility in aging adults without invasive treatments.
Circulatory problems affect around 40% of Brazilians over 50, but many of these cases may be improved or prevented with proper vitamin support. Niacin has been shown to help blood flow and vessel health—reducing thickened blood and boosting flexibility in blood vessels.
How to Get Enough Niacin
Vitamin B3 can be found in a variety of foods. Animal sources include chicken, turkey, tuna, and salmon. Plant-based options include peanuts, sunflower seeds, avocados, and whole grains. Fortified foods also offer a good dose. Your body can also produce some niacin from tryptophan, found in foods like eggs and dairy, as long as you have enough vitamins B2 and B6.
For some people, supplements might be helpful. Daily recommended amounts are 16 mg for men and 14 mg for women. When using niacin to manage cholesterol, much higher doses are needed—starting around 250 mg and gradually increasing to 1000–2000 mg per day—but this should only be done under medical supervision.
While niacin is beneficial, high doses can cause side effects like skin flushing, itching, or in rare cases, liver issues. That’s why it’s important to consult a doctor before beginning any supplement regimen.
The Bottom Line
Niacin is a simple yet powerful tool for promoting better circulation and maintaining heart and vessel health after 50. Whether through food or supplements, ensuring you get enough of this vitamin could help you stay active, energized, and healthy as you age.
