Boost Leg Circulation After 50: Is Vitamin B3 the Miracle?
Ingredients:
- ½ cup cooked chicken breast, shredded
- 1 banana
- 1 cup almond milk
- ½ cup mushrooms, sliced
- 1 tablespoon peanut butter
Instructions:
- Blend all ingredients until smooth.
- Drink fresh, once daily.
Tip: Mushrooms and chicken are top niacin sources; use organic for purity.
Niacin Food Sources
| Food | Niacin per 100g | Serving Suggestion |
|---|---|---|
| Tuna | 22mg (137% RDI) | Add to salads or sandwiches |
| Chicken Breast | 14mg (87% RDI) | Grill or bake for dinners |
| Peanuts | 12mg (75% RDI) | Use in smoothies or snacks |
| Mushrooms | 4mg (25% RDI) | Sauté for soups or stir-fries |
Tip: Aim for 14-16mg niacin daily (RDI for adults). Combine foods and supplements if needed, but consult a doctor for doses above 35mg to avoid side effects.
Real-Life Stories: Vitamin B3 in Action
Susan, a 57-year-old office worker, struggled with leg swelling and numbness after long days sitting. After adding niacin-rich foods like tuna and peanuts to her diet, she noticed less swelling and warmer feet within weeks, complementing her daily walks.
David, a 63-year-old retiree with mild peripheral artery disease, started taking a low-dose niacin supplement (under medical supervision) and eating niacin-rich meals. He reported fewer leg cramps and better stamina during exercise. These stories show how vitamin B3 can support circulation alongside lifestyle changes.
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