u/Independent_Toe5722

I’ve been tracking my food and supplement intake religiously in Chronometer for around seven months. One thing I’ve noticed is that I’m consistently and materially beyond the daily upper limit for B3. For example, the app says yesterday I had 68mg of B3 (which it labels “B3 (Niacin)”), against a UL of 35mg. My daily multivitamin contributes 16mg, so the vast majority of my intake is through diet. I have some questions and googling has left me uncertain. I would appreciate any thoughts or perspectives on these question:

• Is sustained B3 intake at this level detrimental/dangerous over time? Or am I concerned over nothing?
• I like my multivitamin as an insurance policy for the handful of micronutrients I sometimes don’t get sufficiently through diet. Is it worth the hassle and expense of switching to a bunch of individual vitamin/micronutrient supplements to recreate the multi without the B3?
• I’ve been considering adding NMN to my regimen for overall energy and aging (I’m a 43 year old man). With my current level of B3 intake, would that be counterproductive or useless?

Due to family and professional obligations, i get 4-6 hours of sleep 3-4 nights each week. I acknowledge that getting adequate sleep is the most effective inter, but it would require sacrificing things I value, which I’m not willing to do.

I saw the recent-ish posts here about 20g doses of creatine showing short-term cognitive benefits, especially in sleep-deprived individuals. I had been taking the standard 5g creatine dose for a while. I started taking 20g on mornings after insufficient sleep, and consistently noticed what felt like real improvement (I’m just one guy, so of course it could be placebo). On days after sufficient sleep, I take 5g.

My question is this: is there data showing dangerous effects (e.g., kidney damage) from frequent high-dose creatine? I’ve poked around and mostly found pronouncements that creatine is safe, but the dose makes the poison; 5g could be safe while some higher dose may not be.

Has anyone run this question down? I’d be very grateful to be pointed in the right direction.