23 Foods That Are High in Niacin (Vitamin B3)

There are several items fortified with vitamin B3, such as cereals and beverages. Because vitamin B3 helps reduce exhaustion and fatigue, it is frequently included in energy drinks.

Because vitamin B3 is relatively stable and does not degrade rapidly, the food sources may be cooked and consumed. A balanced diet is the best way to get the required niacin.

16 vegetarian sources of vitamin B3

1. Spinach
2. Kale
3. Broccoli
4. Asparagus
5. Celery
6. Mushrooms
7. Yeast
8. Avocado
9. Chickpeas, green peas, and black-eyes peas
10. Beans
11. Lentils
12. Potatoes and sweet potatoes
13. Carrots
14. Beets 
15. Edamame
16. Soybeans and soybean derivatives, such as soy milk and oil

7 nuts and seeds sources of vitamin B3

1. Peanuts
2. Walnuts
3. Pumpkin seeds
4. Sunflower seeds
5. Squash seeds
6. Flaxseeds
7. Almonds

9 dairy sources of vitamin B3

1. Milk
2. Cheddar cheese
3. Cottage cheese
4. Butter
5. Whole milk
6. Buttermilk
7. Yogurt
8. Curd
9. Human milk

5-grain sources of vitamin B3

1. All fortified breakfast cereals
2. Oatmeal
3. Wholegrain pasta
4. Wholegrain bread
5. Wholegrain flours, such as rice, wheat, bran, barley, and corn

6 animal sources of vitamin B3

1. Sea fishes, such as tuna, salmon, mackerel, trout, and sardines
2. Shellfish
3. Eggs
4. Chicken
5. Organ meats such as liver and kidney
6. Lean cuts of beef

Vitamin B3 is particularly vital for energy production, digestion, brain health, heart health, the neurological system, skin health, hormone production, and overall functioning as a precursor to the coenzyme (NAD+).

In the body, all three forms of vitamin B3 are metabolized to an essential coenzyme called NAD+, which is found in all living cells and is essential for energy metabolism and optimal cell functioning, notably in the mitochondria, the power factories in cells that convert food, and oxygen into energy.

Niacin protects cells throughout the body from age-related damage and reduction in function. While all three forms of vitamin B3 have certain characteristics in common, each has a somewhat distinct effect on the body and serves a different purpose when taken as a supplement.

1. Nicotinic acid
   • This kind of vitamin B3 is easily obtained from food. It is commonly used as a supplement to treat excessive cholesterol and heart disease and improve circulation.
   • However, high doses may lead to niacin flush, a red, itchy rash on the skin.
   • Nicotinic acid could be converted by the body into nicotinamide.
2. Nicotinamide or niacinamide
   • This type of vitamin B3 is easily obtained from the diet. Because it does not produce flushing, it is commonly found in multivitamins and fortified meals, such as cereal.
   • It can treat skin disorders, arthritis, and early-onset type I diabetes.
   • Because of its anti-inflammatory and photoprotective properties, it is incorporated into skin care products.
3. Nicotinamide riboside (NR)
   • It is mostly found in NR supplements and trace levels in milk.
   • Not widely utilized yet can significantly improve cognitive function and reduce the aging process.
   • Most effective at promoting neuronal nicotinamide adenine dinucleotide (NAD+) production in the body and brain when compared to the other two forms of vitamin B3.
   • Appropriate nicotinamide adenine dinucleotide (NAD+) levels are essential to support the body's reaction to stress.
   • This is because enzymes employ NAD+ to adjust cellular activity in response to extrinsic and intrinsic assaults, such as those caused by environmental pollutants, pro-inflammatory diets, trauma, and prolonged pharmaceutical usage.

Because vitamin B3 is water soluble, you must consume a required amount every day because it is excreted via the urine. It cannot be stored in the body like fat-soluble vitamins, such as vitamin D.

Most healthy people do not need to take a vitamin B3 supplement because deficiency is uncommon and dietary sources are the best way to correct the deficiency. However, doctors will occasionally prescribe appropriate dosages of niacin to address a specific health issue.

2 forms of niacin deficiency

• Primary deficiency: Caused by inadequate dietary intake, when a person does not eat enough vitamin B3 or tryptophan.
• Secondary deficiency: Happens in conjunction with another health condition that interferes with vitamin absorption, such as alcoholism, severe diarrhea, or Crohn's disease.

Common symptoms of mild vitamin B3 deficiency

Usually, food adjustments or a multivitamin are prescribed.

• Indigestion
• Fatigue
• Canker sores and a bright red tongue
• Poor circulation
• Depression

Severe vitamin B3 deficiency or pellagra

Treated with a prescription niacin supplement from the doctor:

• Delusions or mental confusion
• Scaly and cracked skin
• A swollen mouth
• Diarrhea
• Vomiting
• Headaches
• Fatigue
• Depression
• Affects the skin, digestive system, and neurological system and can be fatal if left untreated