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Niacin
Established research area
A water-soluble B vitamin (B3) involved in energy metabolism and normal skin, nerve, and digestive function. Found in poultry, fish, peanuts, and whole grains.
Often discussed in relation to
Commonly noted
- Commonly noted
- Niacin (vitamin B3) is a water-soluble vitamin the body uses to turn food into energy and to support normal skin, nerve, and digestive function; poultry, fish, peanuts, and whole grains are common sources.
- Low intake
- Very low niacin intake over time is commonly discussed in relation to skin, digestive, and mood changes (historically known as pellagra).
- Higher intake
- Very high niacin from supplements is commonly discussed in relation to skin flushing and, at large amounts, digestive upset; the commonly cited upper intake level for adults is 35 mg a day from supplements and fortified foods.
Source: NIH ODS
Reference intakes
General reference figures for a typical adult, not a personal target.
- rdaadult_female14 mgDRI/NASEM
- rdaadult_male16 mgDRI/NASEM
- uladult35 mgDRI/NASEM
Foods and products containing it
BreadfruitFoodEnergy drink (caffeine-free)DrinkGround beefFoodPorkFoodEnergy drinkDrinkNutritional yeastSupplementNiacin (supplement)SupplementNiacinamide (supplement)SupplementChicken thighFoodBeefFoodPortobello mushroomsFoodHalibutFoodTurkeyFoodQuailFoodDuckFoodSardinesFoodSunflower seedsFoodMultivitaminSupplementTunaFoodChicken breastFoodBrown riceFoodHominyFoodVenisonFoodChickenFoodLambFoodPeanut butterFoodRabbitFoodGinkgo nut (ginnan)FoodVitamin B complexSupplementMushroomsFoodSalmonFoodPeanutsFoodBreakfast cereal (fortified)FoodAnchoviesFoodMackerelFoodWorth knowing
Very high niacin from supplements is commonly discussed in relation to skin flushing; the upper intake level applies to supplemental and fortified sources.