Vitamin B3
Nicotinic acid , Niacin
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NUTRIENT FACTS
Nutrient Type
YES
ATC Code
No
Deficiency Diseases
YES
Dietary Sources
YES
Summary
Vitamin B3, also known as niacin, helps convert food into energy, supports skin, nerve, and digestive health, and is essential for overall well-being.
You can get Vitamin B3 from animal-based foods like meat, fish, and poultry, and plant-based foods like whole grains, nuts, and seeds. Fortified cereals also provide niacin.
A lack of Vitamin B3 can lead to pellagra, which causes diarrhea, dermatitis, and dementia. Early signs include fatigue and irritability. If untreated, it can be fatal.
Adults need 14-16 mg of Vitamin B3 daily. The safe upper limit is 35 mg per day. It's best to meet these needs through diet and consult a healthcare provider before taking supplements.
Vitamin B3 supplements can interact with medications and cause side effects like liver damage and skin flushing. Consult a healthcare provider before starting supplements, especially if on medication.
Frequently Asked Questions
What does Vitamin B3 do?
Vitamin B3, also known as niacin, is a vitamin that plays a crucial role in metabolism. It helps convert food into energy and is important for the health of the skin, nerves, and digestive system. Niacin is essential for overall health and well-being, supporting various bodily functions.
How can I get Vitamin B3 from my diet?
Vitamin B3, also known as niacin, is found in various foods. Animal-based sources include meat, fish, and poultry. Plant-based sources include whole grains, nuts, and seeds. Fortified foods like cereals also provide niacin. Absorption can be affected by certain medical conditions and medications, so a balanced diet is important for adequate intake.
How does Vitamin B3 affect my health?
Vitamin B3 deficiency can lead to a condition called pellagra, which causes symptoms like diarrhea, dermatitis, and dementia. If untreated, it can be fatal. Groups at risk include those with poor diets, alcohol dependence, or certain medical conditions. Early symptoms include fatigue, irritability, and poor concentration.
Who can have low levels of Vitamin B3?
Groups at risk for Vitamin B3 deficiency include individuals with poor dietary intake, alcohol dependence, and certain medical conditions like Crohn's disease, which affects nutrient absorption. People living in poverty or with limited access to a varied diet are also at risk. These factors can lead to insufficient intake or absorption of Vitamin B3.
What diseases can Vitamin B3 treat?
Vitamin B3, also known as niacin, is used to treat high cholesterol. It helps lower LDL cholesterol and triglycerides while raising HDL cholesterol. It may also be used in some cases of pellagra, which is a disease caused by niacin deficiency. The evidence for its use in cholesterol management is strong, but it should be used under medical supervision.
How do I know if I have low levels of Vitamin B3?
Vitamin B3 deficiency is diagnosed through clinical symptoms and blood tests. Symptoms include dermatitis, diarrhea, and dementia. Blood tests can measure niacin levels, but they are not commonly used. Diagnosis often relies on observing symptoms and dietary history. If deficiency is suspected, a healthcare provider may recommend dietary changes or supplements.
How much supplement of Vitamin B3 should I take?
The daily requirement for Vitamin B3 varies by age and gender. Adult men need about 16 mg per day, while adult women need 14 mg. Pregnant and breastfeeding women require more. The upper limit for adults is 35 mg per day. It's important to meet these needs through a balanced diet to avoid deficiency or excess.
Will supplements of Vitamin B3 interfere with my prescription medicines?
Yes, Vitamin B3 supplements can interact with certain prescription medications. For example, they may enhance the effects of blood thinners like warfarin, which can increase bleeding risk. They can also affect blood sugar levels, impacting diabetes medications. It's important to consult a healthcare provider before starting Vitamin B3 supplements if you're on medication.
Is taking too much of Vitamin B3 harmful?
Excessive Vitamin B3 supplementation can be harmful. High doses can cause liver damage, gastrointestinal issues, and skin flushing, which is a warm, red feeling on the skin. The maximum safe intake is 35 mg per day for adults. It's important to avoid unnecessary supplementation and consult a healthcare provider before taking high doses.
What is the best supplement for Vitamin B3?
Vitamin B3, also known as niacin, comes in two main forms: nicotinic acid and niacinamide. Nicotinic acid is effective for lowering cholesterol but can cause flushing, which is a warm, red feeling on the skin. Niacinamide doesn't cause flushing and is used for skin conditions. The choice depends on the health goal and tolerance to side effects.
Content of Selected Foods
| Food | Milligrams (mg) per serving | Percent DV* |
|---|---|---|
| Beef liver, pan fried, 3 ounces | 14.9 | 93 |
| Chicken breast, meat only, grilled, 3 ounces | 10.3 | 64 |
| Marinara (spaghetti) sauce, ready to serve, 1 cup | 10.3 | 64 |
| Turkey breast, meat only, roasted, 3 ounces | 10.0 | 63 |
| Salmon, sockeye, cooked, 3 ounces | 8.6 | 54 |
| Tuna, light, canned in water, drained, 3 ounces | 8.6 | 54 |
| Pork, tenderloin, roasted, 3 ounces | 6.3 | 39 |
| Beef, ground, 90% lean, pan browned, 3 ounces | 5.8 | 36 |
| Rice, brown, cooked, 1 cup | 5.2 | 33 |
| Peanuts, dry roasted, 1 ounce | 4.2 | 26 |
| Breakfast cereals fortified with 25% DV niacin | 4.0 | 25 |
| Rice, white, enriched, cooked, 1 cup | 2.3 | 14 |
| Potato (russet), baked, 1 medium | 2.3 | 14 |
| Sunflower seeds, dry roasted, 1 ounce | 2.0 | 13 |
| Bread, whole wheat, 1 slice | 1.4 | 9 |
| Pumpkin seeds, dry roasted, 1 ounce | 1.3 | 8 |
| Soymilk, unfortified, 1 cup | 1.3 | 8 |
| Bread, white, enriched, 1 slice | 1.3 | 8 |
| Lentils, boiled and drained, ½ cup | 1.0 | 6 |
| Bulgur, cooked, 1 cup | 0.9 | 6 |
| Banana, 1 medium | 0.8 | 5 |
| Edamame, frozen, prepared, ½ cup | 0.7 | 4 |
| Raisins, ½ cup | 0.6 | 4 |
| Tomatoes, cherry, ½ cup | 0.5 | 3 |
| Broccoli, boiled, drained, chopped, ½ cup | 0.4 | 3 |
| Cashews, dry roasted, 1 ounce | 0.4 | 3 |
| Yogurt, plain, low fat, 1 cup | 0.3 | 2 |
| Apple, 1 medium | 0.2 | 1 |
| Chickpeas, canned, drained, 1 cup | 0.2 | 1 |
| Milk, 1% milkfat, 1 cup | 0.2 | 1 |
| Spinach, frozen, chopped, boiled, ½ cup | 0.2 | 1 |
| Tofu, raw, firm, ½ cup | 0.2 | 1 |
| Onions, chopped, ½ cup | 0.1 | 1 |
| Egg, large | 0 | 0 |
- * These values are for the niacin content of foods only. They do not include the contribution of tryptophan, some of which is converted to NAD in the body.
- ** DV means Daily Value. It’s a number set by the U.S. Food and Drug Administration (FDA) to show how much of a nutrient you should get each day. For example, the Daily Value for calcium is 1,300 mg for adults and kids aged 4 and older. Food labels must show how much calcium they contain. If a food gives you 20% or more of your daily calcium need, it’s considered a high source. Even if a food gives less, it can still be part of a healthy diet.
Required (or Advised) Daily Intake
| Age | Male | Female | Pregnant | Lactating |
|---|---|---|---|---|
| 0–6 months | 2 | 2 | - | - |
| 7–12 months | 4 | 4 | - | - |
| 1–3 years | 6 | 6 | - | - |
| 4–8 years | 8 | 8 | - | - |
| 9–13 years | 12 | 12 | - | - |
| 14+ years | 16 | 14 | 18 | 17 |
