Foods high in Vitamin B3 (niacin)
Water-soluble B-vitamin for energy metabolism. The body can also make some niacin from the amino acid tryptophan.
About Vitamin B3 (niacin)
Niacin (vitamin B3) is involved in over 400 enzyme reactions, mostly in energy metabolism. The body can also make some niacin from the amino acid tryptophan in food, which is partly why protein-rich diets rarely show deficiency.
Meat, poultry, fish, peanuts, mushrooms, and whole grains are good sources. Niacin in maize is locked in a form the body can't access unless the maize is treated with alkali (nixtamalisation), the traditional Mesoamerican preparation that makes tortillas and hominy.
UK adult RI: 16 mg/day. Pellagra (severe niacin deficiency) was historically a major problem in maize-based diets without nixtamalisation. High-dose niacin lowers cholesterol but causes uncomfortable skin flushing, and isn't widely prescribed today.
Top food sources of Vitamin B3 (niacin)
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Common questions about Vitamin B3 (niacin)
- How much niacin do I need?
- UK adult RI: 16 mg/day.
- What foods are high in niacin?
- Meat, poultry, fish, peanuts, mushrooms, and whole grains. The body can also make some niacin from the amino acid tryptophan.
- What was pellagra?
- Severe niacin deficiency, historically common in maize-based diets without nixtamalisation (the traditional alkali treatment). Now rare in well-fed populations.
- Should I take niacin to lower cholesterol?
- High-dose niacin lowers cholesterol but causes uncomfortable skin flushing and isn't widely prescribed today. Statins and lifestyle changes are usually preferred.