Vitamin B3, or the Role of Niacin
You’ve probably heard a lot about B vitamins lately, especially B12, B6, and folic acid. But what does vitamin B3, also known as niacin, do, where does it come from, and how much do we need?
Vitamin B3, Niacin, and Nicotinic Acid: What’s the Difference?
Vitamin B3 is one of the eight B vitamins, also known as niacin, and it helps support normal body functions.
It exists mainly in two chemical forms:
- nicotinic acid
- niacinamide (sometimes called nicotinamide).
Both forms are found in foods and dietary supplements.
Vitamin B3 is water-soluble, so the body doesn’t store it but excretes any excess through urine. We get this essential nutrient through our diet, but our body can also produce small amounts from an amino acid called tryptophan, which is present in animal-based protein sources.
The effects of niacin
Niacin is involved in normal energy-producing metabolic processes and helps support normal body functions.
- supporting normal nervous system function,
- maintaining normal psychological function,
- supporting healthy mucous membranes,
- supporting healthy skin,
- supporting normal energy production.
Researchers have studied vitamin B3, but more research is needed to understand its full role.
Signs of vitamin B3 deficiency
Niacin deficiency is uncommon in developed countries because it is well absorbed from many foods and is often added to fortified foods.
Paying attention to niacin intake is especially important if certain risk factors are present.
Factors that can lead to low B3 levels include:
- a diet low in tryptophan or issues that affect how the body converts tryptophan into niacin;
- poor nutrition or certain health conditions that can affect nutrient intake;
- low intake of vitamins B2, B6, or iron, since these nutrients can affect how much tryptophan is converted to niacin.
Vitamins from
USA Medical
A wide range of multivitamins and minerals all in one place
Which foods contain vitamin B3?
Vitamin B3 is found in many foods, especially meats, fish, nuts, and legumes.
- red meats: beef, beef liver, pork;
- poultry
- fish
- brown rice
- enriched cereals;
- nuts and seeds;
- legumes; and
- bananas.
How much niacin do we need?
Niacin is measured in niacin equivalents (NE). One NE equals 1 milligram of niacin or 60 mg of tryptophan. For adults age 19 and older, the recommended daily amount is 16 mg NE for men, 14 mg NE for women, 18 mg NE for pregnant women, and 17 mg NE for breastfeeding mothers. The tolerable upper intake level (UL) is the highest daily amount unlikely to cause harm. For adults age 19 and older, the UL for niacin is 35 milligrams.
Vitamin B3 tablets and capsules
Vitamin B3 is often included with other B vitamins and vitamin C in multivitamins, such as USA Medical Multivitamin for Women and USA Medical Multivitamin for Men. Some formulas also include plant and fruit extracts like cranberry, hawthorn, grape seed, pomegranate, and blackcurrant.
USA Medical NEURO PLUS capsules contain vitamin B3 along with 22 other essential vitamins and minerals, plus extracts from 8 plants and fruits. If you’d like to browse more supplements, visit our store.
