Vitamin
Vitamin B3 (Niacin)
Part of the enzymes that release energy from food and repair DNA. The body can also make some from the amino acid tryptophan, so protein-rich diets rarely fall short.
Women: 14 mg NE/dayMen: 16 mg NE/day
Best food sources
Fruit
- Avocado
- Dates
Vegetables
- Mushrooms
- Green peas
- Potato
- Sweet potato
Other plant foods
- Peanuts
- Sunflower seeds
- Brown rice
- Whole wheat
- Mushrooms
- Nutritional yeast
- Fortified cereals
Animal foods
- Chicken
- Turkey
- Tuna
- Salmon
- Beef
- Pork
How much is in a serving
- 3 oz chicken breast: about 10 mg
- 3 oz tuna: about 8 mg
- 1 oz peanuts: about 4 mg
- 1 cup cooked brown rice: about 5 mg
Deficiency signs
Pellagra, with dermatitis, diarrhoea and confusion, is now rare where diets are varied. Mild shortfalls show up as fatigue and mouth soreness.
These signs overlap with many other conditions. A blood test through your doctor is the only way to confirm a deficiency; do not start high-dose supplements on a guess.
Absorption and interactions
- High-dose supplements cause flushing and can affect the liver; food sources do not.
- Tryptophan from protein foods converts to niacin, needing B2 and B6.
Meal ideas
- Grilled chicken with brown rice
- Tuna and white bean salad
- Peanut noodle bowl
- Mushroom and pea risotto
Planner meals richest in Vitamin B3
Per serving, from the meal planner’s library. Percentages use the average adult reference intake.
- Chicken tikka with brown rice and salad24 mg · 163%
- Chicken and vegetable stir-fry with brown rice24 mg · 163%
- Chicken burrito bowl23 mg · 154%
- Lemon herb chicken with tabbouleh22 mg · 147%
- Thai peanut chicken with rice noodles22 mg · 145%
- Zucchini noodles with walnut pesto and chicken19 mg · 128%