7-Day Niacin (B3) Restoration Plan
Protocol Objectives
Poultry & Fish
Chicken breast, turkey, and tuna are the highest everyday food sources of Niacin.
Liver
As with all B-vitamins, liver is the density king.
Mushrooms
Portobello and crimini mushrooms are excellent plant sources.
Tryptophan Conversion
The body can convert the amino acid Tryptophan (turkey, eggs) into Niacin, though inefficiently (60:1 ratio).
Day 1 Poultry Load
Breakfast
Turkey Sausage
High B3 meat.
Lunch
Chicken Breast Salad
Lean chicken is B3 rich.
Dinner
Turkey Chili
Ground turkey base.
Day 2 Tuna Day
Breakfast
Eggs & Toast
Standard start.
Lunch
Tuna Sandwich
Top fish source.
Dinner
Seared Ahi Tuna
Fresh tuna steak.
Day 3 Liver
Breakfast
Liver Pate Toast
Small amount needed.
Lunch
Mushroom Soup
Veggie B3.
Dinner
Beef Liver & Onions
Massive dose.
Day 4 Mushrooms
Breakfast
Mushroom Omelet
Use crimini/portobello.
Lunch
Portobello Burger
Mushroom cap 'bun'.
Dinner
Chicken Marsala
Mushrooms & Chicken.
Day 5 Pork
Breakfast
Bacon & Eggs
Pork has B3.
Lunch
Ham Sandwich
Lean ham.
Dinner
Pork Tenderloin
Lean cut is best.
Day 6 Plant Sources
Breakfast
Avocado Toast
Avocado has some B3.
Lunch
Green Pea Soup
Peas are decent source.
Dinner
Tofu Stir-Fry with Peanuts
Peanuts are high B3.
Day 7 Maintenance
Breakfast
Greek Yogurt
Moderate source.
Lunch
Salmon Salad
Salmon is good B3.
Dinner
Roast Chicken
Staple.
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Cholesterol Note
High dose Niacin (supplements) affects lipids, but dietary niacin generally just supports normal metabolism without the 'flush' side effect.
Scientific References:
1. Kirkland, J. B. (2007). 'Niacin requirements for genomic stability.' Mutation Research.
2. Bogan, K. L., & Brenner, C. (2008). 'Nicotinic acid, nicotinamide, and nicotinamide riboside: a molecular evaluation of NAD+ precursor vitamins.' Annual Review of Nutrition.
1. Kirkland, J. B. (2007). 'Niacin requirements for genomic stability.' Mutation Research.
2. Bogan, K. L., & Brenner, C. (2008). 'Nicotinic acid, nicotinamide, and nicotinamide riboside: a molecular evaluation of NAD+ precursor vitamins.' Annual Review of Nutrition.