Why Vitamin B3 (Niacin) is Important for Skin Health
Essential for Skin Health
Vitamin B3 (Niacin) plays a critical role in supporting Skin Health through its effects on metabolism, energy production, and cellular function.
Key Benefits
Supports energy production
Additional Support
Improves cholesterol levels
Daily Target for Skin Health
15 mg per day
Adjusted based on Skin Health goals
Best Vitamin B3 (Niacin)-Rich Foods for Skin Health
These foods provide the most Vitamin B3 (Niacin) while supporting your Skin Health goals:
| Rank | Food | Vitamin B3 (Niacin) per 100g | % Daily Value | Skin Health Score |
|---|---|---|---|---|
| 0 | Nutritional Yeast | 56.0 | 373% | |
| 1 | Nutritional Yeast Flakes | 56.0 | 373% | |
| 2 | Beef Liver | 17.5 | 117% | |
| 3 | Tuna (Yellowfin, Fresh) | 11.3 | 75% | |
| 4 | Turkey Breast (Skinless) | 10.1 | 67% | |
| 5 | Mackerel (Atlantic) | 9.1 | 61% | |
| 6 | Venison (Deer, Lean) | 7.6 | 51% | |
| 7 | Lamb (Grass-Fed, Lean) | 6.2 | 41% | |
| 8 | Sardines | 5.2 | 35% | |
| 9 | Oyster Mushrooms | 4.9 | 33% | |
| 10 | Shiitake Mushrooms | 3.9 | 26% | |
| 11 | Brown Rice (Cooked) | 3.0 | 20% | |
| 12 | Spirulina | 0.9 | 6% |
How Much Vitamin B3 (Niacin) Do You Need?
General Population
16 mg (Men)
14 mg (Women)
Sample Daily Meal Plan
Here's how to reach your Vitamin B3 (Niacin) target naturally:
Breakfast
- Nutritional Yeast - 100g (56.0 )
Total: 56
Lunch
- Nutritional Yeast Flakes - 100g (56.0 )
Total: 56
Dinner
- Beef Liver - 100g (17.5 )
Total: 17.5
Snack
- Tuna (Yellowfin, Fresh) - 50g (5.7 )
Total: 5.65
Daily Total: 135 mg (901% of target)
✓ Signs of Adequate Vitamin B3 (Niacin)
- Improved Skin Health performance
- Stable energy levels throughout the day
- Better recovery and overall wellness
- No deficiency symptoms
⚠️ Signs of Vitamin B3 (Niacin) Deficiency
- Fatigue and weakness
- Digestive issues
- Skin problems (pellagra)
- Depression and confusion
- Memory loss
- Headaches
Medical Disclaimer
This information is for educational purposes only and not intended as medical advice. Nutritional needs vary based on individual health conditions, medications, and lifestyle factors. Before making significant dietary changes or starting supplementation, consult with a qualified healthcare provider or registered dietitian who can provide personalized recommendations based on your specific situation.
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