The third of the B vitamins. Vitamin B3 is important to our health just as much as every other vitamin. Vitamin B3 is a water-soluble vitamin also known as niacin that acts as a coenzyme in cell metabolism focusing on NAD and NADP. NAD is nicotinamide adenine dinucleotide that is actually a coenzyme and helps convert food into energy, repair damaged DNA, fortify cells’ defense systems, and setting body’s internal clock. NADP is nicotinamide adenine dinucleotide phosphate, and it can receive and deliver electrons. There are also two different types of niacin which are nicotinic acid and nicotinamide.

The Recommended Daily Intake for Vitamin B3 for the different ages are:

Infants

• 0-6 months: 2 mg/day
• 7-12 months: 4 mg/day

Children

• 1-3 years: 6 mg/day
• 4-8 years: 8 mg/day
• 9-13 years: 12 mg/day

Boys/Men

• 14+ years: 16 mg/day

Girls/Women

• 14+ years: 14 mg/day

During pregnancy

• 14+ years: 18 mg/day

During lactation

• 14+ years: 17 mg/day

Vitamin B3 Toxicity

Vitamin B3 in excess levels can cause toxicity problems. Some excess symptoms include burning flesh on face and hands, cramps, nausea, vomiting, diarrhea, and in more severe cases, symptoms can include liver damage, large rashes, irregular heart rhythm, and gouty arthritis.

Upper Limit for nicotinic acid

Infants

• 0-12 months: not established

Children/Teens

• 1-3 years: 10 mg/day
• 4-8 years: 15 mg/day
• 9-13 years: 20 mg/day
• 14-18 years: 30 mg/day

Adults

• 19+ years: 35 mg/day

During Pregnancy and Lactation

• 14-18 years: 30 mg/day
• 19+ years: 35 mg/day

Upper Limits for nicotinamide

Infants

• 0-12 months: not established

Children/Teens

• 1-3 years: 150 mg/day
• 4-8 years: 250 mg/day
• 9-13 years: 500 mg/day
• 14-18 years: 750 mg/day

Adults

• 19+ years: 900 mg/day

During Pregnancy and Lactation

• Not established as source should only come from food

Vitamin B3 Deficiency

It is important to be getting enough vitamin B3 in your diet as a deficiency can cause serious harm to the body if not treated properly. Some deficiency symptoms include pellagra, skin disorders, diarrhea, mental disorders, bright red tongue, and loss of appetite.

Foods Containing Vitamin B3

It is best to be getting your vitamin B3 intake through natural food sources. You can also use a high-quality supplement such as a multivitamin to help with getting enough in your diet.

Here is a list of foods with their Daily Values of vitamin B3

Meat

• Beef liver (pan fried, 3 oz) – 93% DV
• Chicken breast (meat only, grilled, 3 oz) – 64% DV
• Turkey breast (meat only, roasted, 3 oz) – 63% DV
• Pork (tenderloin, roasted, 3 oz) – 39% DV
• Ground beef (90% lean, pan-browned, 3 oz) – 36% DV

Fish

• Salmon (sockeye, cooked, 3 oz) – 54% DV
• Tuna (light, canned in water, drained, 3 oz) – 54% DV

Grains

• Brown rice (cooked, 1 cup) – 33% DV
• White rice (enriched, cooked, 1 cup) – 14% DV

Nuts/Seeds

• Peanuts (dry roasted, 1 oz) – 26% DV
• Sunflower seeds (dry roasted, 1 oz) – 13% DV
• Pumpkin seeds (dry roasted, 1 oz) – 8% DV
• Cashews (dry roasted, 1 oz) – 3 % DV

Vegetables

• Russet potatoes (baked, 1 medium) – 14% DV
• Edamame (frozen, prepared, 1/2 cup) – 4% DV
• Cherry tomatoes (1/2 cup) – 3% DV
• Broccoli (boiled, drained, chopped, 1/2 cup) – 3% DV
• Spinach (frozen, chopped, boiled, 1/2 cup) – 1% DV
• Onions (chopped, 1/2 cup) – 1% DV

Fruits

• Bananas (1 medium) – 5% DV
• Raisins (1/2 cup) – 4% DV
• Apple (1 medium) – 1% DV

To learn more in depth you can check out these websites for more information or even visit Dr.Brooke’s website!

• Niacin – Health Professional Fact Sheet (nih.gov)
• Niacin | Nutrient Reference Values (nrv.gov.au)
• 5 Benefits of Niacin (Vitamin B3) That You May Not Know (healthline.com)
• Nicotinamide Riboside: Benefits, Side Effects and Dosage (healthline.com)
• Nicotinamide Adenine Dinucleotide Phosphate – an overview | ScienceDirect Topics

For more personalized information check out:

• The Mind Body Reset 
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