Vitamin B3, Niacin
Vitamin B3, Niacin helps turn food into energy
- Water soluble vitamin; body can't store
- Found in both plants and animal sources
- Deficiency linked to chronic alcohol, digestive disorders
Health Benefits:
- improves digestion, skin
- lower cholesterol, blood sugar
- prevent heart disease
- boost brain function, mental health
Low intake of Vitamin B3, Niacin
Symptoms of low Vitamin B3, Niacin intake
- Bright red tongue
- Depression
- Diarrhea, Nausea, Vomiting
- Fatigue, Disorientation
- Headache, Irritability
- Insomnia, Memory loss
Causes of low Vitamin B3, Niacin intake
- Alcoholism
- Anorexia
- Cancer
- Crohn's disease, Inflammatory bowel disease
- HIV
- Liver disease
Excess intake of Vitamin B3, Niacin
Symptoms of excess intake of Vitamin B3, Niacin
- Abdominal pain
- Diarrhea, Nausea, Vomiting
- Gout, Dryness, Itching
- Rapid heartbeat, High BP
- Skin and mouth lesions
- Skin flushing with dizziness
At risk for excess Vitamin B3, Niacin
- Supplement use only
Vitamin B3, Niacin Content in Foods
Foods High in Vitamin B3, Niacin
| Food | Serving Size | B3, Niacin |
|---|---|---|
| Yellowfin tuna, cooked | 6 oz | 37.5 mg |
| Acai berry drink, fortified | 1 cup | 24.1 mg |
| Turkey breast, roasted | 6 oz | 20 mg |
| Chicken breast, roasted | 1 cup | 19.2 mg |
| Bluefin tuna, cooked | 6 oz | 17.9 mg |
| Sockeye salmon, cooked | 6 oz | 17.2 mg |
| Pork chops | 1 chop | 15.2 mg |
| Beef liver, pan fried | 3 oz | 14.9 mg |
| Orange juice | 1 cup | 12.5 mg |
| Mahimahi, cooked | 1 fillet | 11.8 mg |
| Marinara sauce (spaghetti sauce) | 1 cup | 10.3 mg |
| Tuna, light, canned in water | 3 oz | 8.6 mg |
| Tilapia, cooked | 6 oz | 8.1 mg |
| Ham, cured | 1 cup | 7.4 mg |
| French bread | 1 slice | 6.7 mg |
| Pork, tenderloin | 3 oz | 6.3 mg |
| Canadian bacon, raw | 3 oz | 6.3 mg |
| Pretzel, soft | 1 large | 6.1 mg |
| Ribeye steak | 1 fillet | 6.1 mg |
| Beef, ground 90% lean | 3 oz | 5.8 mg |
| T-bone steak, grilled | 3 oz | 5.2 mg |
| Brown rice | 1 cup | 5.2 mg |
| Pork salami | 3 oz | 4.8 mg |
| Veal, bratwurst | 3 oz | 4.6 mg |
| Bagel | 1 bagel | 4.5 mg |
| Peanut butter, chunky | 2 Tbsp | 4.4 mg |
| Pepperoni | 3 oz | 4.2 mg |
| Peanuts, dry roasted | 1 oz | 4.2 mg |
| Beef hamburger, pan fried | 3 oz | 4.1 mg |
| Milk and soy chocolate drink | 1 cup | 4 mg |
Foods Low in Vitamin B3, Niacin
| Food | Serving Size | B3, Niacin |
|---|---|---|
| Cranberry juice | 1 cup | 0.1 mg |
| Apple | 1 medium | 0.2 mg |
| Hummus | 1 Tbsp | 0.2 mg |
| Milk, 1% | 1 cup | 0.2 mg |
| Hot cocoa | 1 cup | 0.3 mg |
| Merlot, Red wine | 5 oz | 0.3 mg |
| Yogurt, plain, low fat | 1 cup | 0.3 mg |
| Dark chocolate, 70-85% cocoa | 1 oz | 0.3 mg |
| Blue cheese, Feta cheese | 1 oz | 0.3 mg |
| Cashews, dry roasted | 1 oz | 0.4 mg |
| Coffee | 1 cup | 0.5 mg |
| Raisins | 1 cup | 0.6 mg |
| White chocolate | 3 oz | 0.6 mg |
| Kiwifruit, sliced | 1 cup | 0.6 mg |
| Popcorn, microwave | 1 oz | 0.6 mg |
| Goat cheese, hard | 1 oz | 0.7 mg |
| Banana | 1 medium | 0.8 mg |
| Quinoa, cooked | 1 cup | 0.8 mg |
| Almonds | 1 oz | 1 mg |
| Trail mix | 1 oz | 1.3 mg |
| Coconut milk | 1 cup | 1.4 mg |
| Potato chips, lightly salted | 23 pieces | 1.5 mg |
| English muffin | 1 muffin | 1.9 mg |
| Vitamin fortified water | 1 cup | 2 mg |
| Beef stock | 1 cup | 2.1 mg |
| Yellow sweet corn | 1 cup | 2.6 mg |
| Egg noodles, cooked | 1 cup | 3.3 mg |
| Peanuts, raw | 1 oz | 3.4 mg |
| Avocado | 1 avocado | 3.5 mg |
| Bacon, fried | 3 slices | 3.8 mg |
References
What You Should Know About Water-Soluble Vitamins. (2023). Cleveland Clinic. https://health.clevelandclinic.org/water-soluble-vitamins/
Foods Highest in Niacin (B3). (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/niacin-b3/all/highest/household/common+sr+fndds+branded/no
Niacin. (2022). National Institutes of Health (NIH) Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/
Otten, J., Hellwig, J., & Meyers, L. (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Institute of Medicine. https://www.nationalacademies.org/HMD/Activities/Nutrition/SummaryDRIs/DRI-Tables
Niacin (mg). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1167
Nutrients: Niacin (mg). (n.d.). USDA National Nutrient Database for Standard Reference Legacy. https://www.nal.usda.gov/sites/www.nal.usda.gov/files/Niacin.pdf
Zeratsky RD LD, K. (2022). Niacin overdose: What are the symptoms? Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/expert-answers/niacin-overdose/faq-20058075
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