Vitamin B3 Niacin

Vitamin B3, also called niacin, is one of eight water-soluble B vitamins. Since these vitamins are soluble in water they are dispersed throughout the body dissolved in fluid. They are not stored in the body to any appreciable extent and must be replenished every day. Their influence on the body lasts for 14-18 hours after ingestion after which their potency decreases. An excessive intake of water-soluble vitamins is typically passed out through the urine. If the diet contains less than 50% RDA of water-soluble vitamins, symptoms from deficiencies may be displayed in as little as 4 weeks; much quicker than for fat-soluble vitamins.

All B vitamins, often referred to as B complex vitamins, assist and regulate carbohydrate, fat and protein metabolism. These are essential mechanisms which produce energy for the body. They also contribute to hemoglobin synthesis and red blood cell production which carries oxygen around the body. Furthermore, B complex vitamins help maintain muscle tone along the wall of the digestive tract and promote healthy skin, hair, eyes, mouth, liver and nervous system.

Niacin plays an important role in removing toxic and harmful chemicals from the body. It also helps the body make various sex and stress-related hormones in the adrenal glands and other parts of the body. Niacin helps to maintain the central nervous system and is also effective in improving circulation and reducing cholesterol levels in the blood. It also helps maintain a healthy skin, tongue and digestive system and prevents pellagra. Pellagra is the name given to the medical condition that results from a lack of niacin and symptoms include weakness, sore mouth and irritability. Niacin requirements can be partially met by eating foods containing protein because the human body is able to convert tryptophan, an amino acid, into niacin.
Good sources of Vitamin B3 (Niacin) are:
chicken, peanuts, pork, sardines, tuna,

We have sorted our nutrition database by foods high in niacin so you can easily see how much Vitamin B3 (Niacin) is contained in different foods. You can also search through our database using the search box below or browse the Vitamin B3 (Niacin) content by food category.

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Niacin in foods - by food category

Niacin in Baby Foods, Niacin in Baked Products, Niacin in Beef Products, Niacin in Breakfast Cereals, Niacin in Cereal Grains and Pasta, Niacin in Dairy and Egg Products, Niacin in Drinks, Niacin in Ethnic Foods, Niacin in Fast Foods, Niacin in Fats and Oils, Niacin in Finfish and Shellfish Products, Niacin in Fruits and Fruit Juices, Niacin in Lamb, Veal, and Game Products, Niacin in Legumes and Legume Products, Niacin in Meals, Entrees, and Sidedishes, Niacin in Nut and Seed Products, Niacin in Pork Products, Niacin in Poultry Products, Niacin in Sausages and Luncheon Meats, Niacin in Snacks, Niacin in Soups, Sauces, and Gravies, Niacin in Spices and Herbs, Niacin in Sweets, Niacin in Vegetables,

3D picture of Vitamin B3 (Niacin)

Different forms or alternative names for Vitamin B3 (Niacin):
niacin
nicotinic acid
niacinamide
nicotinamide

Importance of Vitamin B3 (Niacin):
key role in metabolism of carbohydrates, fat and protein
assists production of energy within the body
improves circulation and reduces the cholesterol level in the blood
helps maintain the nervous system
reduces high blood pressure
increases energy through proper utilization of food
prevents pellagra
helps maintain a healthy skin, tongue and digestive system

Deficiency of Vitamin B3 (Niacin) may cause:
pellagra
gastrointestinal disturbance
nervousness
headaches
fatigue
mental depression
vague aches and pains
irritability
loss of appetite
insomnia
skin disorders
muscular weakness
indigestion
bad breath
canker sores

Recommended Dietary Allowance (RDA) for Vitamin B3 (Niacin):
children 1-3 yrs 6 mg
children 4-8 yrs 8 mg
children 9-13 yrs 12 mg
Males 14-70 yrs 16 mg
Females 14-70 yrs 14 mg
Pregnancy 19-50 yrs 18 mg
Lactation 19-50 yrs 17 mg

For further information on nutrients RDA see our complete list for recommended dietary allowance.

niacin and Nutrition Facts - Top 151 Foods

a banana, an apple, an egg, an orange, wine, grapes, watermelon, chicken breast, beer, strawberries, alcohol, avocado, coffee, rice, blueberries, chicken, egg whites, red wine, pizza, broccoli, salmon, sugar, carrots, almonds, shrimp, cucumber, steak, honey, a pear, popcorn, milk, pineapple, lettuce, bacon, cantaloupe, orange, a bagel, a peach, celery, oatmeal, butter, cherries, grapefruit, pasta, brown rice, tomatoes, mushrooms, potatoes, baked potato, bread, white rice, peanut butter, cheese, corn, salad, a big mac, a potato, white wine, a slice of pizza, french fries, hard boiled egg, sweet potato, nuts, orange juice, green beans, tuna, skim milk, fish, butternut squash, peanuts, hamburger, green grapes, cottage cheese, yogurt, brown sugar, olives, cheesecake, pumpkin seeds, feta cheese, meatloaf, quinoa, a mango, beef, chilis, cheerios, chips, cod, coke, granola, iceberg lettuce, mango, pecans, raisins, saltine crackers, soy milk, spinach, spirulina, turkey, turkey breast, tuna salad, walnuts, whole milk, oats, cabbage, beets, beans, garbanzo beans, mayonnaise, fried chicken, tofu, kiwi, lentils, pomegranate, kale, black beans, coconut, jello, ice cream, dates, spaghetti, kidney beans, hot dog, cheddar cheese, hummus, eggplant, white bread, lemon, zucchini, tangerine, nectarines, artichokes, plums, whole wheat bread, coconut milk, ham, cranberries, apricots, honeydew, papaya, prunes, prune juice, ricotta, halibut, sea bass, scallops, deer, cauliflower, olive oil, garlic, apple juice, cranberry juice

Nutrition Facts calories, fat, carbohydrate, high protein foods, high fiber foods, low carb foods, calcium, iron, magnesium, chromium, phosphorus, chloride, potassium, sodium, fluoride, iodine, zinc, copper, manganese, selenium, vitamins and minerals, vitamin A, vitamin E, vitamin D, vitamin C, vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6, biotin (vitamin B7), Folic Acid (vitamin B9), vitamin B12, vitamin B13, vitamin B15, vitamin B17, vitamin K, folic acid, tryptophan, threonine, isoleucine, leucine, lysine, methionine, cysteine, phenylalanine, tyrosine, valine, arginine, histidine, alanine, aspartic acid, glutamic acid, glycine, proline, serine, cholesterol, essential fatty acids, trans fat, saturated fat, recommended daily allowance