Niacin (Vitamin B3)

What It Is:
A B-vitamin aiding energy metabolism and circulation. Often used in pre-workouts for a “flush” sensation.

What It’s Used For:

• Supports metabolic energy pathways

• May aid cholesterol management

• Common cosmetic flush effect in pre-workouts

Typical Dose:

• 14–35 mg daily (flush-free nicotinamide variants used above this)

Side Effects:

• High doses cause red, warm skin and itching (“niacin flush”)

Why It’s Rated 1.5/5:
Health-essential but adds little to gym performance; the flush is sensory, not functional.