Not that I am totally against eating a diet high in rice, chicken, pre workout, and supplements. However, as this is a very typical bro diet, amateur bodybuilders should be cautious of getting excess of vitamin B3, otherwise known as niacin.
Niacin toxicity comes from excessive supplementation. Bodybuilders beware!
What does niacin do? Well, like many of the other B vitamins, it helps with electron transport, and maintaining health of your skin, GI system, and nerves. It is also very beneficial in helping with DNA repair, cell signaling, and controlling cholesterol levels. So yeah, we need it. Just not in excessive amounts.
I am picking on bodybuilders because you will see many of their food staples included on the list of foods that are high in B3 including;
- whole grains
- canned tomato products
So if you are eating chicken and canned tuna with every meal, and pairing that with pill supplements, then washing it down with B vitamin enhanced pre workouts, you can run the risk of getting too much. Too much of a good thing is a bad thing. Deficiencies in America are very rare, but symptoms could show up as; damage to the mucous and skin membranes diarrhea, and dementia.
Getting too much can manifest in things like nausea, headaches, diarrhea, liver toxicity, insulin resistance, and flushing of the skin. Now if you have been following this series you have noticed that many things can cause diarrhea and headaches. So don’t jump the gun with a self diagnosis. Talk to your doctor or registered dietitian before making conclusions and self diagnosing. As a very general rule of thumb for average healthy individuals, if you eat a diet of varied meats and plant sources with minimal processed foods, then you should be ok. Try to include dark leafy greens daily, mix up your protein sources, and experiment with a variety of veggies with at least two meals a day.