Once you pass the age of 50, paying closer attention to your health becomes essential—especially when it comes to blood circulation.
Poor circulation can lead to serious health issues over time. But there’s one vitamin that’s gaining attention for its potential to support heart health and improve blood flow to your legs and feet: niacin.
Why Niacin Matters for Circulation
Niacin, also known as vitamin B3, is a vital nutrient that helps the body in multiple ways—especially with circulation. It’s a micronutrient, meaning we need only small amounts, but its impact is significant. Niacin helps widen blood vessels, supports energy production at the cellular level, and helps regulate cholesterol levels, all of which are crucial for healthy blood flow.
This vitamin improves circulation by enhancing the function of blood vessel linings, reducing inflammation, and encouraging the repair of vessel walls. It also plays a role in how your body handles fats and sugars, which affects the health of your arteries and veins.
Even more impressive, niacin has been shown to lower triglyceride levels and raise good cholesterol (HDL) by up to 35%. It may also slow the buildup of plaque that contributes to blockages in blood vessels—an issue that becomes more common with age.
Why It’s Especially Important After 50
As we grow older, our circulatory system naturally starts to change. Blood vessels may become stiffer, and arteries can narrow. Factors like inactivity and diet can make things worse. Often, these changes go unnoticed until they cause real damage.
Niacin can help by reducing inflammation and improving blood vessel flexibility, which may lower the risk of serious cardiovascular problems later in life. While more research is needed to confirm its long-term benefits fully, early findings suggest niacin could reduce the risk of vascular issues in older adults.
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.