Niacin (B3)
B vitamin (B3) essential for energy metabolism, DNA repair, and cell signalling. Deficiency causes pellagra.
Recommended Daily Allowance (RDA)
Daily Requirements by Life Stage 16 groups
| Life Stage | RDA / AI (mg/day) | Upper Limit (mg/day) |
|---|---|---|
| Children 1-3 years | 6.0 | 10.0 |
| Children 4-8 years | 8.0 | 15.0 |
| Males 9-13 years | 12.0 | — |
| Females 9-13 years | 12.0 | — |
| Males 14-18 years | 16.0 | — |
| Females 14-18 years | 14.0 | — |
| Males 19-30 years | 16.0 | 35.0 |
| Females 19-30 years | 14.0 | 35.0 |
| Males 31-50 years | — | — |
| Females 31-50 years | — | — |
| Males 51-70 years | — | — |
| Females 51-70 years | — | — |
| Males 70+ years | — | — |
| Females 70+ years | — | — |
| Pregnancy | 18.0 | — |
| Lactation | 17.0 | — |
Top Foods Highest in Niacin (B3)
Amount per 100g serving. Values in mg per 100g.
Foods Highest in Niacin (B3) (Table)
| # | Food | Per 100g | Group |
|---|---|---|---|
| 1 | Yeast extract spread | 128 mg | Vegetables and Vegetable Products |
| 2 | Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes | 90.6 mg | Breakfast Cereals |
| 3 | Beverages, fruit-flavored drink, powder, with high vitamin C | 80.0 mg | Beverages |
| 4 | Beverages, Orange-flavor drink, breakfast type, low calorie, | 80.0 mg | Beverages |
| 5 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy | 45.2 mg | Snacks |
| 6 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double | 45.2 mg | Snacks |
| 7 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey N | 45.2 mg | Snacks |
| 8 | Leavening agents, yeast, baker's, active dry | 40.2 mg | Baked Products |
| 9 | Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan | 38.5 mg | Beverages |
| 10 | Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey | 38.4 mg | Beverages |
| 11 | Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE | 37.1 mg | Snacks |
| 12 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGR | 36.4 mg | Snacks |
| 13 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy C | 36.4 mg | Snacks |
| 14 | Babyfood, cereal, oatmeal, with honey, dry | 36.3 mg | Baby Foods |
| 15 | Cereals ready-to-eat, rice, puffed, fortified | 35.3 mg | Breakfast Cereals |
| 16 | Cereals ready-to-eat, wheat, puffed, fortified | 35.3 mg | Breakfast Cereals |
| 17 | Rice bran, crude | 34.0 mg | Cereal Grains and Pasta |
| 18 | Formulated bar, POWER BAR, chocolate | 32.6 mg | Snacks |
| 19 | Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS | 32.2 mg | Breakfast Cereals |
| 20 | Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, | 31.2 mg | Baby Foods |
Health Effects of Niacin (B3)
Niacin (B3) is essential for energy metabolism as a component of NAD and NADP coenzymes involved in over 400 enzymatic reactions. It supports DNA repair, cell signaling, and cholesterol metabolism.
Severe niacin deficiency causes pellagra, characterized by the '4 Ds': dermatitis, diarrhea, dementia, and death. Still occurs in populations dependent on untreated corn.
Supplemental nicotinic acid above 35mg/day causes flushing, itching, and GI distress. Sustained-release forms at high doses can cause liver damage. Nicotinamide form has fewer side effects.
Absorption & Interactions
Rapidly absorbed in the stomach and small intestine. The body can also synthesize niacin from tryptophan (60mg tryptophan = 1mg niacin equivalent). Bioavailability from food varies.
Estimated Niacin (B3) Adequacy by Country
Estimated from national food supply composition (FAO food balance sheets). Shows food supply availability relative to Estimated Average Requirement (EAR), not actual intake. Does not account for fortification, supplements, or distribution inequality.
Other Vitamins
Frequently Asked Questions
How much Niacin (B3) do I need per day?
Adult males need 16.0 mg/day and adult females need 14.0 mg/day.
Which food has the most Niacin (B3)?
The food highest in Niacin (B3) is Yeast extract spread with 128 mg per 100g.
What does Niacin (B3) do in the body?
B vitamin (B3) essential for energy metabolism, DNA repair, and cell signalling. Deficiency causes pellagra.