Niacin (B3)
Niacin (vitamin B3) is a water-soluble vitamin and precursor to the coenzymes NAD and NADP, which drive hundreds of metabolic reactions. The adult RDA is 16 mg NE for men and 14 mg for women, with an upper limit of 35 mg. Deficiency causes pellagra.
- Unit
- mg
- RDA (adult)
- 16 mg
- Upper limit
- 35 mg
- Functions
- Coenzyme (NAD/NADP) in hundreds of metabolic reactions, Energy production from carbohydrates, fats, and proteins, DNA repair and cell signaling, Supporting skin and nervous system health
- Food sources
- Meat, Poultry, Fish, Peanuts, Whole grains, Fortified cereals, Mushrooms
- Deficiency
- Pellagra: the 'three Ds' of dermatitis, diarrhea, and dementia, and if untreated, death.
- Excess
- High doses (from supplements) can cause flushing, liver damage, and elevated blood sugar.
Richest foods
| Tuna, Yellowfin, Cooked | Seafood | 22.1 mg |
| Tuna, Skipjack, Cooked | Seafood | 21 mg |
| Chicken Breast, Cooked | Protein | 13.7 mg |
| Peanut Butter, Smooth | Nuts & seeds | 13.7 mg |
| Peanuts, Raw | Legume | 12.1 mg |
| Turkey Breast, Cooked | Protein | 11.8 mg |
| Salmon, Atlantic, Wild, Cooked | Seafood | 10.1 mg |
| Tuna, Light, Canned in Water, Drained | Seafood | 10.1 mg |
| Pork Chop, Cooked | Protein | 8.2 mg |
| Salmon, Atlantic, Farmed, Cooked | Seafood | 8 mg |
| Pork Tenderloin, Cooked | Protein | 7.3 mg |
| Mackerel, Atlantic, Cooked | Seafood | 6.9 mg |
Amount per food's listed serving.