Niacin RDA, Benefits and Sources

Vitamin B3, also called niacin, is one of eight water-soluble B vitamins. Since these vitamins are soluble in water they are dispersed throughout the body dissolved in fluid. They are not stored in the body to any appreciable extent and must be replenished every day. Their influence on the body lasts for 14-18 hours after ingestion after which their potency decreases. An excessive intake of water-soluble vitamins is typically passed out through the urine. If the diet contains less than 50% RDA of water-soluble vitamins, symptoms from deficiencies may be displayed in as little as 4 weeks; much quicker than for fat-soluble vitamins.

All B vitamins, often referred to as B complex vitamins, assist and regulate carbohydrate, fat and protein metabolism. These are essential mechanisms which produce energy for the body. They also contribute to hemoglobin synthesis and red blood cell production which carries oxygen around the body. Furthermore, B complex vitamins help maintain muscle tone along the wall of the digestive tract and promote healthy skin, hair, eyes, mouth, liver and nervous system.

Niacin plays an important role in removing toxic and harmful chemicals from the body. It also helps the body make various sex and stress-related hormones in the adrenal glands and other parts of the body. Niacin helps to maintain the central nervous system and is also effective in improving circulation and reducing cholesterol levels in the blood. It also helps maintain a healthy skin, tongue and digestive system and prevents pellagra. Pellagra is the name given to the medical condition that results from a lack of niacin and symptoms include weakness, sore mouth and irritability. Niacin requirements can be partially met by eating foods containing protein because the human body is able to convert tryptophan, an amino acid, into niacin.

Niacin RDA

children 1-3 yrs, RDA = 6 mg
children 4-8 yrs, RDA = 8 mg
children 9-13 yrs, RDA = 12 mg
Males 14-70 yrs, RDA = 16 mg
Females 14-70 yrs, RDA = 14 mg
Pregnancy 19-50 yrs, RDA = 18 mg
Lactation 19-50 yrs, RDA = 17 mg

For further information on nutrients RDA see our complete list for recommended dietary allowance.

Good sources of Vitamin B3 (Niacin) are:
chicken, peanuts, pork, sardines, tuna

We have sorted our nutrition database by foods high in niacin so you can easily see how much Vitamin B3 (Niacin) is contained in different foods. You can also search through our database using the search box below or browse the Vitamin B3 (Niacin) content by food category.

Search for Niacin content in Food   enter food

Niacin in foods - by food category

Baby Food		Baked Products
Beef Products		Breakfast Cereals
Cereal Grains and Pasta		Dairy Products
Drinks		Ethnic Foods
Fast Foods		Fats and Oils
Fish		Fruits
Lamb, Veal, and Game Products		Legumes and Legume Products
Meals, Entrees, and Sidedishes		Nuts
Pork		Poultry Products
Sausages and Luncheon Meats		Snacks
Soups		Spices and Herbs
Sweets		Vegetables
Cakes		Fruit Juices
Soy Products		Sauces
Shellfish		Candy
Spreads		Soda
Dried Fruits		Soups

3D picture of Vitamin B3 (Niacin)

Different forms or alternative names for Vitamin B3 (Niacin):
niacin
nicotinic acid
niacinamide
nicotinamide

Importance of Vitamin B3 (Niacin):
key role in metabolism of carbohydrates, fat and protein
assists production of energy within the body
improves circulation and reduces the cholesterol level in the blood
helps maintain the nervous system
reduces high blood pressure
increases energy through proper utilization of food
prevents pellagra
helps maintain a healthy skin, tongue and digestive system

Deficiency of Vitamin B3 (Niacin) may cause:
pellagra
gastrointestinal disturbance
nervousness
headaches
fatigue
mental depression
vague aches and pains
irritability
loss of appetite
insomnia
skin disorders
muscular weakness
indigestion
bad breath
canker sores