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Top 5 Common Food Sources of Vitamin B3
Looking to get more niacin (vitamin B3) in your diet? Look no further! My team and I have crunched the numbers and did all the math to determine the top 5 common food sources of this vitamin, per serving. Getting enough vitamin B3 as part of a healthy balanced diet is important since a large collection of studies show that getting high doses of nutrients from dietary supplements or multivitamins doesn’t improve health outcomes compared to getting nutrients from foods!
| Rank | Food | Nutrivore Score | Serving Size (Raw) | Vitamin B3 (mg/serving) | % Daily Value |
|---|---|---|---|---|---|
| 1 | Yeast Extract Spread | 2964 | 1 tbsp | 23.0 | 143 |
| 2 | European Anchovies, Canned in Oil | 736 | 4 oz / 115 g | 22.9 | 143 |
| 3 | Tuna, Average1 | 752 | 4 oz / 115 g | 16.3 | 102 |
| 4 | Liver, Average2 | 4192 | 3.5 oz / 100 g | 11.8 | 74 |
| 5 | Atlantic Mackerel | 922 | 4 oz / 115 g | 10.4 | 65 |
2Liver, average includes beef, chicken, duck, goose, lamb, pork, turkey, and veal.
Want to know more about this important vitamin including what vitamin B3 does in the body, the amount of niacin we need, what happens if we have low vitamin B3 levels or if we get too much, and even more awesome vitamin B3 rich foods? Keep reading to learn all there is to know!
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What Is Vitamin B3 and What Does It Do?
Niacin, also known as vitamin B3, is a water-soluble vitamin needed to produce the important coenzymes nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP). NAD and NADP collectively allow over 400 enzymes to carry out their functions, which range from breaking down macronutrients (carbohydrates, fats, and proteins) and alcohol for energy, to catalyzing a variety of anabolic reactions needed for DNA repair, hormone synthesis, fatty acid synthesis, and antioxidant and detoxification systems. As a B vitamin, niacin is also critical for energy metabolism—specifically for shuttling electrons to the electron transport chain in the final step of the Krebs cycle, leading to the production of ATP.
Niacin has potential anti-cancer properties, due to its ability to influence pathways that protect chromosomes and DNA from damage; human studies show it may help protect against leukemia, skin cancer, breast cancer, throat cancer, mouth cancer, and esophageal cancer. Niacin also has established blood-lipid-lowering effects, and may reduce cardiovascular disease risk through several other avenues as well—including reducing plaque buildup and improving endothelial function. It may also help improve beta-cell function in people at risk of type 1 diabetes, as well as benefit patients with HIV and schizophrenia.
Learn more about niacin here.
Vitamin B3 Deficiency
A 2011 study evaluated American’s usual nutrient intake including nutrients that are naturally-occurring in foods, from fortified and enriched foods, and from supplements. The results indicated that 11.7% of American adults usual diet falls short of the Estimated Average Requirement (EAR) for vitamin B3 intake.
Groups At Risk
Those at higher risk of vitamin B3 deficiency include:
- alcoholics,
- individuals with defective tryptophan absorption,
- people undergoing long-term chemotherapy,
- individuals consuming large amounts of non-nixtamalized corn, and
- individuals with metabolic disorders.
Learn more here.
Symptoms of Deficiency
Mild niacin deficiency can cause slowed metabolism and reduced cold tolerance, but severe deficiency leads to pellagra, a condition characterized by dermatitis, diarrhea, photosensitivity, insomnia, hair loss, tongue inflammation, weakness, and neurological symptoms such as dementia, delirium, irritability, anxiety, memory loss, depression, and other emotional disturbances. Historically, pellagra was widespread in 1700s Europe, the symptoms of which may have contributed to the origins of vampire folklore!
Learn more here.
Problems From Too Much Vitamin B3
High doses of niacin supplements (1 to 3 grams daily) can cause side effects like flushing, itching, rashes, low blood pressure, headaches, and gastrointestinal upset. These effects may be minimized by taking niacin with meals, gradually increasing dosage, or using slow-release forms of niacin. However, doses as low as 750 mg of nicotinic acid have been linked to liver damage, and long-term use of 3 to 9 grams daily for high cholesterol treatment has caused severe hepatitis and potentially increased the risk of developing type 2 diabetes, likely because large doses of niacin impair insulin sensitivity and glucose tolerance, leading to elevated blood sugar and promoting development of diabetes in people who are predisposed. Individuals with gout, liver disease, cardiac arrhythmias, migraines, peptic ulcers, inflammatory bowel disease, or alcoholism are more susceptible to adverse reactions, and breastfeeding women are advised to avoid prescription niacin. While dietary niacin is beneficial, high-dose supplementation should only be undertaken when obtaining medical advice from a healthcare provider.
Learn more here.
How Much Vitamin B3 Do We Need?
The following table summarizes the current recommended amounts of vitamin B3, based on age, gender, or situation. RDA values are listed as mg of niacin equivalents (NE), where 1 NE is equivalent to 1 mg of niacin or 60 mg of the amino acid tryptophan (which can be converted to niacin in the body).
| 0 – 6 months | |||||
| 6 months to < 12 months | |||||
| 1 yr – 3 yrs | |||||
| 4 yrs – 8 yrs | |||||
| 9 yrs – 13 yrs | |||||
| 14 yrs – 18 yrs | |||||
| 19 yrs – 50 yrs | |||||
| 51+ yrs | |||||
| Pregnant (14 – 18 yrs) | |||||
| Pregnant (19 – 30 yrs) | |||||
| Pregnant (31 – 50 yrs) | |||||
| Lactating (14 – 18 yrs) | |||||
| Lactating (19 – 30 yrs) | |||||
| Lactating (31 – 50 yrs) |
Nutrient Daily Values
Nutrition requirements and recommended nutrient intake for infants, children, adolescents, adults, mature adults, and pregnant and lactating individuals.
More Food Sources of Vitamin B3
Most people are likely meeting their needs for vitamin B3 as long as they consume adequate animal protein. Excellent food sources of niacin include red meat, poultry such as chicken and turkey, certain seafood like salmon and tuna, yeast, organ meats, shellfish, mushrooms, leafy greens, nuts, seeds, and legumes. Additionally, many grains and breakfast cereals are fortified with vitamin B3.
Best Food Sources of Vitamin B3
The following foods have high concentrations of vitamin B3, containing at least 50% of the recommended dietary allowance per serving, making them our best food sources of this vitamin!
Good Food Sources of Vitamin B3
The following foods are excellent or good sources of niacin, containing at least 10% (and up to 50%) of the daily value per serving.
Top 5 Common Food Sources
If you’re looking for top 5 common food sources of other important nutrients check out these posts!
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Foods High in Vitamin B1 (Thiamin)
