The Top Vitamin B3 (Niacin) Rich Foods + Recipes
Why is Vitamin B3 (Niacin) important? How much do you need each day? What do deficiencies look like? Which foods and recipes contain it?
What is Vitamin B3?
Vitamin B3 is one of the eight B vitamins and is also known as niacin (nicotinic acid). It has two other forms, niacinamide (nicotinamide) and inositol hexanicotinate (IHN), which have different effects from niacin. For example, niacinamide does not cause skin flushing but may cause excessive sweating and IHN has a slower absorption. Niacin functions in the body as an active component in the coenzymes NAD (nicotinamide adenine dinucleotide) and NADP (nicotinamide adenine dinucleotide phosphate).
Why is Vitamin B3 important and what does it do in the body?
Vitamin B3, like many of the B vitamins, plays an important role in many body reactions. It supports over 50 chemical reactions in the body and plays an important role in energy production as well as the metabolism of fat, cholesterol and carbohydrate. It also has a role in the production of sex and adrenal hormones and supports brain function, reducing the use of tryptophan. Niacin is also involved in the regulation of blood sugar, anti-oxidation mechanisms and detoxification reactions. It is commonly used in the form of nicotinic acid for individuals with high cholesterol.
What amount of Vitamin B3 do you need each day?
The body converts the amino acid tryptophan to create niacin (using also B6 and iron), and consequently deficiencies in B3 are not common. Daily recommendations for niacin in the diet of healthy individuals are listed below.
Generally, high doses of niacin are used to control specific diseases such as elevated cholesterol, pellagra (a B3 deficiency disease with symptoms such as diarrhea and mental disturbance), dermatitis and dementia. It also helps with recent onset Insulin Dependent Diabetes, rheumatoid and osteoarthritis. High doses must be prescribed by a qualified professional and it is recommended that regular screening for liver stress and cholesterol status are completed. If doses above 50mg per day are required, facial flushing may be a result and inositol hexaniacinate is recommended to reduce this affect.
The DRI (Daily Recommended Intake) /RDA (Recommended Daily Allowance) of dietary vitamin B3 are listed below:
Please Note: By definition, the DRI/RDA recommendations apply only to 98% of healthy individuals and are not sufficient for those with higher nutrient requirements based upon their biochemical individuality, genetics, health status, medications, deficiencies, lifestyle, and toxic exposures.
Daily recommendations for Vitamin B3 are listed below.
- Infants birth - 6 months: 2 mg (adequate intake)
- Infants 7 months - 1 year: 4 mg (adequate intake)
- Children 1- 3 years: 6 mg (RDA)
- Children 4 - 8 years: 8 mg (RDA)
- Children 9 - 13 years: 12 mg (RDA)
- Boys 14 - 18 years: 16 mg (RDA)
- Girls 14 - 18 years: 14 mg (RDA)
- Men 19 years and older: 16 mg (RDA)
- Women 19 years and older: 14 mg (RDA)
- Pregnant women: 18 mg (RDA)
- Breastfeeding women: 17 mg (RDA)
People who do not eat a balanced diet every day may benefit from taking a multivitamin and mineral complex.
Recommended Daily Allowance 18mg/Day
Optimal Daily Allowance 85mg/Day
What are possible Vitamin B3 (Niacin) deficiency conditions and symptoms?
Claudication (cramping in the calf muscle when walking)
Edema (Water Retention)
Loss of Appetite
Raynauds disease (cold hands and feet)
Stress and Anxiety
What are possible Vitamin B3 excess symptoms?
Niacin should not be used without professional guidance. Caution should be exercised in individuals with previous or current liver disease or elevated liver enzymes, gout or peptic ulcers.If high dose niacin, inositol hexaniacinate or niacinamide therapy is used, periodic checking of liver function and cholesterol is required
20-30 minutes after taking niacin there may be facial flushing. This may be reduced using sustained or timed-release/slow-release niacin products. Such products may be more toxic to the liver and cause liver damage. Other side effects include gastric irritation, nausea. Niacin can impair glucose tolerance.
What steals Vitamin B3 from the body?
Bile acid sequestrants.
Broad spectrum antibiotics: Amoxicillin/Clavulanic Acid (Augmentin), Vancomycin
What tests can be used to assess Vitamin B3 or niacin levels?
N-Methylnicotinamide, lactate and pyruvate in urine
Erythrocyte (red blood cell) levels of NAD and Polyadenosine diphosphate (ADP)ribosylation
Urinary ketoacid elevations
What foods contain the highest amounts of Vitamin B3?
Top 10 Vitamin B3 (niacin) rich foods are:
1. Yeast extract 97mg/100g
Recipe: Creamy Cheese Sauce
Recipe: Cauliflower Popcorn
2. Yellow fin tuna 22.1mg/100g
Recipe: Paleo Tuna Salad
3. Anchovies 19.9mg/100g
4. Liver 16.7mg/100g
5. Peanuts 14.9mg/100g
Recipe: Homemade Nutter Butters
Recipe: Homemade Snickers Bars
Recipe: Reece's Chocolate Cheesecake
6. Turkey breast 14.3mg/100g
Recipe: Turkey Roll Ups
Recipe: Turkey Burgers
7. Chicken 12.5mg/100g
Recipe: Creamy Chicken Thighs
Recipe: Chicken Tikka Masala
Recipe: Chicken Tenders
8. Pork (lean cooked chop) 10.9mg/100g
Recipe: Pork Chops with Braised Apples
9. Beef (Cooked lean rib) 9.0mg/100g
Recipe: Beef Enchiladas
Recipe: Crispy Szechuan Style Beef
10. Sunflower seeds 8.3mg/100g
Recipe: Cinnamon Spice Baked N'Oatmeal
Recipe: Rosemary Raisin Crackers
This article was written by Jonathan Tommey, clinical nutritionist and Bella Grace, NTP. This article is not intended to diagnose, treat, cure or prevent any disease. Content should not be considered a substitute for professional medical expertise or treatment.
Beef Bulgogi Bowls
Makes 2 Large Bowls
1 lb. grass-fed rib eye or sirloin steak
2 tablespoons cooking oil of choice
2 tablespoons coconut aminos
2 tablespoons freshly minced garlic
1 tablespoon raw honey or sweetener of choice
2 stems of green onion, finely chopped
2 tablespoons toasted sesame seeds
4 cups dark leafy greens
2 cups roasted broccoli
3 large carrots, roasted
3 cups cauliflower rice
+ hot sauce (to taste)
= spicy mayo!
1) To make the roasted vegetables, throw frozen broccoli and carrots onto a baking sheet, drizzle in cooking oil of choice, salt and pepper, and roast in the oven at 375F for 30 minutes or so. Remove and set aside.
2) Place the steaks in a large bowl with coconut aminos, minced garlic, raw honey, salt and pepper. Let marinate for 10-30 minutes.
3) In a large skillet, add cooking oil and saute the steaks (along with sauce) over medium high heat or until the steak is medium-well done.
4) Set the beef aside and slice into thin pieces.
5) Using the same pan, heat up your cauliflower rice in the skillet until piping hot.
5) To each bowl, add 2 cups of greens. Top greens with 1-2 carrots, 1 cup roasted broccoli, 1 1/2 cups cauliflower rice, 1/2 lb of steak and chopped green onion. Add a dollop of spicy mayo on the side, sprinkle with sesame seeds and enjoy!
Isabella Grace is a Nutritional Therapy Practitioner focusing on toxin-free, natural living to its fullest extent. Her mission is to provide personalized integrative health solutions to create sustainable, lifelong change and enable you to live, love, and serve at your fullest health potential.
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