Niacin (B3)
Drives energy metabolism in every cell.
What is Niacin (B3)?
Niacin (vitamin B3) is a water-soluble vitamin involved in hundreds of energy-producing reactions in the body. It also supports the nervous and digestive systems and helps keep skin healthy.
Health benefits of Niacin (B3)
- Helps convert food into cellular energy
- Supports nervous and digestive system function
- Contributes to healthy skin
Top food sources of Niacin (B3)
See full rankingPoultry, fish, lean meat, peanuts, whole grains and fortified cereals. Values shown per 100 g.
Yeast extract spread
128 mg 797% DV
Cereals ready-to-eat, Ralston Enriched Bran flakes
91 mg 566% DV
Orange-flavor drink, breakfast type, low calorie, powder
80 mg 500% DV
Fruit-flavored drink, dry powder, low calorie, with high vitamin C
80 mg 500% DV
Fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie
80 mg 500% DV
Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Oat Bran Flakes
70 mg 438% DV
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes
69 mg 431% DV
Cereals ready-to-eat, GENERAL MILLS, Multi-Grain Cheerios
69 mg 431% DV
Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19
67 mg 417% DV
Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes
67 mg 417% DV
Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL
67 mg 417% DV
Cereals ready-to-eat, MALT-O-MEAL, Puffed Wheat Cereal
64 mg 398% DV
How much Niacin (B3) do you need?
The FDA Daily Value is 16 mg. The body can also make some niacin from the amino acid tryptophan.
Niacin (B3) deficiency
Severe deficiency causes pellagra, marked by dermatitis, diarrhea and dementia.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
Frequently asked questions
What does Niacin (B3) do?
Niacin (vitamin B3) is a water-soluble vitamin involved in hundreds of energy-producing reactions in the body. It also supports the nervous and digestive systems and helps keep skin healthy.
How much Niacin (B3) do I need per day?
The FDA Daily Value is 16 mg. The body can also make some niacin from the amino acid tryptophan.
Which foods are highest in Niacin (B3)?
Per 100 g, some of the richest sources are Yeast extract spread, Cereals ready-to-eat, Ralston Enriched Bran flakes, Orange-flavor drink, breakfast type, low calorie, powder, Fruit-flavored drink, dry powder, low calorie, with high vitamin C, Fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie.
What happens if I don't get enough Niacin (B3)?
Severe deficiency causes pellagra, marked by dermatitis, diarrhea and dementia.