Health Benefits of Vitamin B3 (Niacin)
Supports energy production
Improves cholesterol levels
Boosts brain function
Supports skin health
May reduce arthritis symptoms
Helps maintain nervous system
Best Food Sources of Vitamin B3 (Niacin)
Get your daily Vitamin B3 (Niacin) from these nutrient-dense whole foods:
| Food | Vitamin B3 (Niacin) Content | % Daily Value |
|---|---|---|
| chicken breast | 14.8 mg per 100g | 93% DV |
| tuna | 18.8 mg per 100g | 118% DV |
| peanuts | 13.5 mg per 100g | 84% DV |
| turkey | 11.8 mg per 100g | 74% DV |
| mushrooms | 3.6 mg per cup | 23% DV |
Signs of Vitamin B3 (Niacin) Deficiency
Watch for these symptoms that may indicate low Vitamin B3 (Niacin) levels:
Fatigue and weakness
Digestive issues
Skin problems (pellagra)
Depression and confusion
Memory loss
Headaches
Important: If you experience multiple symptoms, consult a healthcare provider for proper testing. Self-diagnosis can be misleading.
Maximizing Vitamin B3 (Niacin) Absorption
✓ Absorption Enhancers
Combine Vitamin B3 (Niacin)-rich foods with:
- Tryptophan (amino acid)
- Vitamin B6
✗ Absorption Inhibitors
Avoid consuming these with Vitamin B3 (Niacin):
- Alcohol
- Certain medications
Daily Intake Recommendations
| Group | Recommended Daily Intake |
|---|---|
| Adult Men | 16 mg |
| Adult Women | 14 mg |
| Pregnancy | 18 mg |
Daily recommended intake (NE)
Track Your Vitamin B3 (Niacin) Intake
Monitor your daily Vitamin B3 (Niacin) consumption and ensure you're meeting your nutrition goals with Nutrivio's smart tracking features.
