Niacin - Vitamin B3
Niacin is one of the family of B vitamins that includes thiamin and riboflavin.
Niacin is one of the family of B vitamins that includes thiamin and riboflavin. Like most B vitamins, Niacin helps your body to release energy from food.Niacin also helps to reduce tiredness and fatigue and it is important for healthy skin.
Where can I find Niacin?
Niacin is found in nuts and seeds as well as fish, meat and poultry. Almonds and sesame seeds are good sources as are salmon, sardines and plaice. Niacin is a water-soluble vitamin which means that your body does not store niacin.This is why you need to eat foods rich in niacin everyday.
Did you know? It is common for your skin to flush a few minutes after you take a supplement of Niacin.The effect can last for 15-20 minutes and will decrease as your body gets used to taking niacin supplements.
Niacin – Benefits at a glance:
- Needed to help release energy from food
- Helps to keep nerves healthy
- Needed for healthy skin
- Helps reduce tiredness and fatigue
- Important for psychological well-being
How much Niacin do I need everyday?
The RDA or Recommended Daily Amount for Niacin is 16mg per day.
| Niacin in food | Need 16mg per day |
| Almonds | 3.4mg |
| Peanut Butter | 12.5mg |
| Mixed Peanuts & Raisins | 8.0mg |
| Sesame Seeds | 5.0mg |
| Sunflower Seeds | 4.1mg |
| Sardines (tinned) | 6.1mg |
| Trout | 4.2mg |
| Salmon | 7.2mg |
| Plaice | 3.2mg |
| Lamb’s Liver | 19.9mg |
| Turkey | 8.0mg |
| Chicken | 7.8mg |
| Beef | 4.9mg |
What if I have too little Niacin?
Pellagra is the name of the disease that is caused by having too little niacin. It causes a thick, scaly rash on the skin, swollen mouth and bright red tongue. It also causes tiredness, depression, vomiting and diarrhoea. In severe cases, it can lead to death. Pellagra is very rare today in developed countries and very low levels of niacin are usually only seen in people who have diseases that affect how their bodies absorb vitamins.
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