5 Benefits Of Niacin Sexually For Men and Women (Vitamin B3)

In the search for healthy sexual function, niacin (a water-soluble B vitamin) has emerged as a promising option to improve sexual performance and blood flow. 

While improved sexual function is just one of the many benefits of this vitamin, there is supporting evidence stating its role in sexual health. 

Niacin, also known as vitamin B3, is a crucial nutrient the body requires for several bodily functions. 

It is an essential nutrient since the body cannot synthesize it, so it needs to come through the diet. 

It is available in two forms: nicotinic acid and nicotinamide, both of which can be found in certain foods and supplements. 

In this article, we’ll review the potential benefits of niacin sexually. In addition, we’ll go over other possible benefits of niacin, as well as how you can include this vital nutrient into your diet. 

Benefits of Vitamin B3 Sexually 

1) Improved Blood Flow 

One of the main benefits niacin has on sexual health is its role in improving blood circulation by dilating blood flow. 

Research shows that thanks to its effect on blood flow, niacin may help reduce the risk of erectile dysfunction. 

For women, improved blood flow can increase sexual response, which can lead to increased sexual arousal. 

Nonetheless, keep in mind that niacin should not replace any medication you are taking for erectile dysfunction. 

You should still follow the doctor’s recommendations and take any medication that is prescribed. 

2) Boosts Libido and Sexual Performance 

Research shows that niacin has an important role in nerve function. By supporting the health of nerve cells, it assists in maintaining sensitivity, which is vital to pleasurable sexual experience. 

However, still more research is needed to determine the link of niacin with increased libido and sexual arousal. 

3) Increased Testosterone Levels

Evidence suggests that niacin may help increase testosterone levels, which is a vital hormone for sexual health. Testosterone helps with sperm production and libido. 

4) Reduced Risk of Premature Ejaculation 

Premature ejaculation is a common sexual problem that happens to 30-70% of American males. Niacin may help delay premature ejaculation by increasing blood flow. 

With that said, more research is still needed to determine the effects of niacin on premature ejaculation. 

5) Improved Sexual Stamina

Niacin has the ability to enhance energy production. As a result, it may translate to improved sexual stamina and endurance, meaning it may help you last longer in bed. 

However, more research is needed to determine the link between niacin and increased stamina. 

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General Health Benefits of Niacin

Although vitamin B3 has important sexual health benefits, it has other health benefits that should not be overlooked. Here are some of the possible health benefits of niacin. 

1) Improved Heart Health

Niacin may have a powerful role in promoting cardiovascular health by increasing HDL cholesterol (good cholesterol), reducing LDL cholesterol (bad cholesterol), and triglycerides. 

However, not many studies have shown the link between niacin supplementation and a reduced risk of heart disease. 

2) Better Cognitive Function

Niacin plays a crucial role in energy production since it’s part of the coenzymes NAD and NADP. 

Evidence suggests that low levels of niacin are linked to an increased foggy brain and an increased risk of age-related cognitive decline. 

Still, more research is needed to determine the link between niacin and possible cognitive functions. 

3) Improved Skin Health 

Thanks to its anti-inflammatory properties, studies show niacin may help support better-looking skin and protect skin cells against sun damage. 

It may also help manage certain skin conditions, such as acne and symptoms of rosacea. As a result, it can lead to improvements in skin tone and texture. 

Foods High In Vitamin B3 

If you are certain that niacin is what you need to improve sexual health and overall wellness, you may be wondering how you can get an extra dose. 

While supplements can provide good levels of niacin, I always recommend focusing first on natural ways to boost nutrient levels. 

Here are some of the best sources of niacin to include in your diet:

• Liver. A 3-ounce serving provides 90-100% of the recommended dietary allowance (RDA) for niacin. 
• Chicken breast. A 3-ounce serving of cooked chicken breast provides 70-80% of RDA of niacin. 
• Tuna. Almost 6 ounces of tuna provides 100% of the RDA of niacin. 
• Turkey. A 3-ounce serving of turkey provides 45-50% of the RDA of niacin. 
• Salmon. A 3-ounce serving of salmon provides 50-60% of the RDA of niacin. 
• Pork. A 3-ounce serving of pork provides 40-45% of the RDA of niacin. 
• Peanuts. Two tablespoons of peanuts provide roughly 25-30% of the RDA of niacin. 
• Avocado. One medium avocado provides 20-25% of the RDA of niacin. 

Remember to have a balanced and varied diet. Instead of focusing on only one food, make sure you are adding different sources of niacin since they all have different nutrient profiles and can provide various health benefits. 

Keep in mind that all sources of vitamin B3 are high in protein and, in some cases, fat. Since protein and fat take longer to digest, it may result in feeling stuffed, which may affect sexual performance. 

For that reason, if you are going to include foods that are high in niacin to improve sexual health, make sure you add them 2-3 hours before having intercourse. 

Recommended Dosage of Niacin For Sexual Health

Currently, there is no recommended dosage of vitamin B3 for sexual health. However, there is a recommended dietary intake to help provide overall wellness. 

The recommended daily dose depends on age and gender. For adults, it’s recommended to have 14 milligrams per day for women and 16 for men. 

However, the tolerable upper intake for niacin is 35 milligrams per day. Surpassing this recommendation may result in liver damage or symptoms like flushing.

Are There Any Side Effects of Niacin?

Since niacin is a water-soluble vitamin, it is very difficult to have any side effects. However, using a dietary supplement can increase the risk of side effects from niacin due to its high niacin levels. 

High levels of niacin can result in rapid heartbeat, itching, nausea, vomiting, diarrhea, liver damage, and gout. 

That is why it’s important to follow professional medical advice regarding dietary supplementation. 

Conclusion

• While there seem to be promising benefits of niacin sexually, it’s important to approach supplementation with caution and moderation. 
• Include natural food sources of niacin, such as liver, chicken breast, tuna, salmon, and peanuts, to get a consistent daily dose of niacin without exceeding its recommended dietary allowance. 
• In addition, strive for a healthy lifestyle that includes regular exercise, a balanced diet, stress management, and open communication with your partner to improve overall sexual health and well-being. 
• Keep in mind that more research is still needed to fully understand the extent of niacin’s benefits on sexual health. 
• As always, it’s important to consult with a health professional before making any significant changes to your diet or before adding a new supplement to your routine.

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