Niacin, also known as vitamin B3, is a water-soluble vitamin. Water-soluble vitamins are stored in the body in very limited amounts and are excreted through the urine. Therefore, it is a good idea to have them in your daily diet.
In addition to getting niacin from dietary sources, the body can synthesize a form of niacin from the amino acid tryptophan.
Niacin’s functions include: Aiding in the catabolism (breakdown) of carbohydrate, fat, protein, and alcohol to produce energySupplying energy to all body cellsAssisting in fatty acid and cholesterol synthesisHelping the formation of red blood cellsAssisting in the metabolism of several drugs and toxinsMaintaining the integrity of all body cells
|Age Group (in years)||Recommended Dietary Allowance|
|1-3||6 mg||6 mg|
|4-8||8 mg||8 mg|
|9-13||12 mg||12 mg|
|14 and older||16 mg||14 mg|
A niacin deficiency is called pellagra. The most common symptoms affect the skin, the digestive system, and the nervous system. Symptoms of niacin deficiency include: Thick, dark, scaly pigmented rash on skin areas exposed to sunlight, heat, or mild traumaBright red tongueVomitingDiarrheaIrritabilityHeadacheInsomniaMemory lossDepressionFatigueDisorientation
If left untreated, pellagra can lead to death.
For adults, the tolerable upper intake level (UL) for niacin from dietary sources and supplements combined is 35 mg. Niacin toxicity does not seem to occur when its only source is foods which have not been fortified with niacin. Symptoms of niacin toxicity have been reported in people using niacin supplements.
Symptoms of toxicity include:
Flushing of the skin, primarily on the face, arms, and chest
*This side effect may occur at doses as low as 30 mg/day
ItchingNauseaVomitingSkin rashDry skinHeadache
Signs of liver toxicity, including
and elevated liver enzymes
|Breakfast cereal (unfortified)||1 cup||5-7 (check Nutrition Facts label)|
|Chicken, roasted without skin||3 ounces||7.3|
|Tuna, packed in water||3 ounces||11.3|
|Salmon, broiled||3 ounces||8.5|
|Turkey, roasted white meat||3 ounces||10|
|Peanuts, dry roasted||1 ounce||3.8|
|Potato, baked with skin||1 medium||2.8|
|Pasta, enriched, boiled||1 cup||2.3|
|Lentils, cooked||1 cup||2.1|
|Lima beans, cooked||1 cup||1.8|
|Bread, whole wheat||1 slice||1.3|
Populations at Risk for Niacin Deficiency
The following populations may be at risk for niacin deficiency or have an increased need for niacin and may require a supplement: People who consume excessive amounts of alcoholPeople taking the antituberculosis drug
isoniazidPeople with Hartnup's disease
Several well-designed clinical studies have shown that niacin can lower LDL-cholesterol and triglycerides (high blood levels of LDL-cholesterol and triglycerides are considered unhealthy); studies have also shown that niacin can raise HDL-cholesterol (higher blood levels of HDL-cholesterol are considered healthy). However, the studies that found positive results used pharmacologic doses of niacin. These doses are much larger than the current recommended dietary allowances (RDA) and should only be used under the supervision of a qualified healthcare provider.
To help increase your intake of niacin: Use mashed avocado in place of cream cheese, butter, or margarine on your morning bagel, or mayonnaise on your lunchtime sandwichFor lunch, have a few slices of lean turkey with lettuce and tomato on wheat breadGrill salmon, halibut, or trout for dinner. Crack a bit of pepper, sprinkle some salt, squeeze a touch of lemon, and finish off with a splash of olive oilMunch on a handful of peanuts as an afternoon snackBake a potato and top with black beans, salsa, and cheese or throw some steamed broccoli and carrots and a spoonful or two of low-fat sour cream on to your potatoIf you take a vitamin supplement, make sure it contains niacin (but no more than 100% of the RDA)
Advanced Nutrition and Human Metabolism. West Publishing Company; 2000.
Avocado Nutrition Facts and Label. Avocado Central website. Available at: http://www.avocadocentral.com/nutrition/avocado-nutrition-health-facts-label. Accessed June 5, 2014.
Niacin (mg) content of selected foods per common measure, sorted by nutrient content. USDA National Nutrient Database for Standard Reference, Release 25. Available at: https://www.ars.usda.gov/SP2UserFiles/Place/12354500/Data/SR25/nutrlist/sr25w406.pdf. Accessed June 5, 2014.
Oregon State University Linus Pauling Institute's Micronutrient Information Center website. Available at:
http://lpi.oregonstate.edu/infocenter/vitamins/niacin. Updated July 2013. Accessed June 5, 2014.
Last reviewed June 2014 by Michael Woods, MD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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