Niacin. Mushrooms are one of the best vegetable sources of niacin, providing 2.5 mg per cup (70 grams) — that’s 15% and 18% of the RDA for men and women, respectively (40). Peanuts are one of the best vegetarian sources of niacin. Beef (Skirt Steak) per 6oz Steak. Selenium is an important mineral in your body, but deficiency is rare. (1) Meat, fish and poultry are some of the richest sources of niacin, and many animal products can come close to meeting your daily needs in a single serving. [. Fish. Pellagra is uncommon in industrialized populations and is mostly limited to people living in poverty, such as refugees and displaced people who eat very limited diets low in niacin and protein [22,23]. Niacin (also known as vitamin B3) is one of the water-soluble B vitamins. Niacin is naturally present in many foods, added to some food products, and available as a dietary supplement. Swapping out white rice for brown has been shown to reduce inflammation and improve markers of heart health in overweight and obese women (34). Many animal-based foods—including poultry, beef, and fish—provide about 5-10 mg niacin per serving, primarily in the highly bioavailable forms of NAD and NADP [3]. The federal government’s 2015–2020 Dietary Guidelines for Americans notes that "Nutritional needs should be met primarily from foods. The flushing is accompanied by burning, tingling, and itching sensations [2,14,37]. A niacin-like compound, nicotinamide riboside, is also available as a dietary supplement, but it is not marketed or labelled as a source of niacin [13]. The two most common forms of niacin in food and supplements are nicotinic acid and nicotinamide. Eating foods rich in selenium is associated with a 22% lower risk of cancer, especially those of the breast, lung, esophagus, stomach and prostate (18). Methods in Enzymology 1997;280:221-30. NAD is also converted into another active form, the coenzyme nicotinamide adenine dinucleotide phosphate (NADP), in all tissues except skeletal muscle [4]. Many foods are rich in niacin, especially animal products like meat, fish and poultry. [, Norris RB. Contribution of dietary supplements to nutritional adequacy in race/ethnic population subgroups in the United States. 3 ounces (85 grams) of roasted pork tenderloin pack 6.3 mg of niacin, or 39% and 45% of the RDA for men and women, respectively (19). [, Takahashi Y, Tanaka A, Nakamura T, Fukuwatari T, Shibata K, Shinada N, et al. [. It’s an essential nutrient — meaning that you must obtain it from food, as your body cannot produce it on its own. Although nicotinic acid is a nutrient, if very high doses (thousands of mg) are taken to treat hyperlipidemias, the supplement is being used as a drug. Some studies have found that nicotinic acid doses of 1.5 g/day or more are most likely to increase blood glucose levels in individuals with or without diabetes [39]. These ULs are based on the levels associated with skin flushing. An adult has deficient niacin status when urinary-excretion rates are less than 5.8 micromol/day. Dietary supplements
Liver is one of the best natural sources of niacin. Green peas are a good vegetarian source of highly absorbable niacin, boasting 3 mg per cup (145 grams) — about 20% of the RDA for both men and women (33, 43). Wax-matrix extended-release niacin vs inositol hexanicotinate: A comparison of wax-matrix, extended-release niacin to inositol hexanicotinate “no-flush” niacin in persons with mild to moderate dyslipidemia. Get the latest research information from NIH: https://www.nih.gov/coronavirus | en español: https://salud.nih.gov/covid-19, Have a question? Niacin, or vitamin B3, is a water-soluble B vitamin found naturally in some foods, added to foods, and sold as a supplement. In three ounces of pink salmon, you’ll get 12% of your DV of riboflavin. Nicotinamide does not have this effect because, unlike nicotinic acid, it does not bind to the receptors that mediate nicotinic acid's effects on lipid profiles [1]. Their overall rates of mortality and cause-specific mortality, including from coronary heart disease, did not decline. However, since the median intake of niacin in the United States is 28 mg per day for men and 18 mg per day for women, it’s unlikely that your body will need to convert much tryptophan to niacin (13). Coronary drug project: Experience with niacin. In the largest international, multicenter, clinical trial of nicotinic acid to date, 25,673 adults aged 50-80 years (83% men) with cardiovascular disease who were taking a statin were randomized to take 2 g/day extended-release nicotinic acid with a medication to reduce nicotinic acid’s flushing effect and therefore improve treatment compliance or a matching placebo for a median of 4 years [31,32]. Niacin can interact with certain medications, and several types of medications might adversely affect niacin levels. Get the latest public health information from CDC: https://www.coronavirus.gov
Leaner varieties of ground beef contain more niacin per ounce than fattier products. MacKay D, Hathcock J, Guarneri. American Journal of Gastroenterology 2005;100:2307-14. In: Ross AC, Caballero B, Cousins RJ, Tucker KL, Ziegler TR, eds. Includes a variety of vegetables, fruits, whole grains, fat-free or low-fat milk and milk products, and oils. Principles of Nutritional Assessment, Second Edition. People who do not consume enough riboflavin (vitamin B2), pyridoxine (vitamin B6), or iron convert less tryptophan to niacin because enzymes in the metabolic pathway for this conversion depend on these nutrients to function [2,23]. [, Shah GM, Shah RG,Veillette H, Kirkland JB, Pasieka JL,Warner RRP. Plant-based foods, such as nuts, legumes, and grains, provide about 2-5 mg niacin per serving, mainly as nicotinic acid. These signs and symptoms are typically transient and can occur within 30 minutes of intake or over days or weeks with repeated dosing; they are considered an unpleasant, rather than a toxic, side effect. Foods, fortificants, and supplements: Where do Americans get their nutrients? In addition, pellagra can cause a bright red tongue and changes in the digestive tract that lead to vomiting, constipation, or diarrhea. While peanuts are relatively high in calories, research shows that eating them daily is associated with health benefits like a reduced risk of type 2 diabetes. They’re also rich in fiber, at 7.4 grams per cup (145 grams) (43). However, despite dozens of published clinical trials, experts do not agree on the value of nicotinic acid to treat cardiovascular disease, especially given its side effects, safety concerns, and poor patient compliance [26]. Many of these effects have occurred in patients taking high-dose nicotinic acid supplements to treat hyperlipidemias. Biochemical markers for assessment of niacin status in young men: Levels of erythrocyte niacin coenzymes and plasma tryptophan. Therefore, snacking on 10 anchovies gives you half the niacin you need each day (17). * Breast milk, formula, and food should be the only sources of niacin for infants. The good sources of niacin come from many different food groups. Niacin, also known as nicotinic acid, is an organic compound and a form of vitamin B 3, an essential human nutrient. Just one anchovy provides roughly 5% of the RDA for adult men and women. The FNB has established ULs for niacin that apply only to supplemental niacin for healthy infants, children, and adults [2]. One cooked 3-ounce (85-gram) fillet of wild Atlantic salmon packs 53% of the RDA for men and 61% of the RDA for women (14). For a reader-friendly overview of Niacin, see our consumer fact sheet on Niacin. (Their joint statement about monitoring supplement users who take niacin to reduce hyperlipidemia risk for adverse effects is described in the Health Risks from Excessive Niacin section below.) Such doses should only be taken with medical approval and supervision. In adults, the average daily niacin intake from foods and beverages was 31.4 mg in men and 21.3 mg in women. Some had experienced a heart attack, and most were taking a statin. People with undernutrition
In addition, it is … Chicken Breast. Table 2 lists several food sources of niacin. Our website services, content, and products are for informational purposes only. Clofibrate and niacin in coronary heart disease. Kirkland JB. Pellagra and its prevention and control in major emergencies. This type of oily fish also belongs to foods high in vitamin B3. In their 2018 report, these two professional societies stated what although niacin may be useful in some cases of severe hypertriglyceridemia, it has only mild LDL-lowering effects. Chicken liver is also a good source, providing 73% and 83% of the RDA for men and women per 3-ounce (85-gram) cooked serving, respectively (4). A number of vegetables, particularly root vegetables and leafy greens, also show up as good niacin sources. Go to the next page to learn more about foods that are rich in niacin. Even when taken in very high doses of 3–4 g, niacin is almost completely absorbed. Niacin inadequacy usually arises from insufficient intakes of foods containing niacin and tryptophan. Some excess niacin is taken up by red blood cells to form a circulating reserve pool. Niacin isn't the only nutrient you need to maintain good health. Role of niacin in current clinical practice: A systematic review. NAD and NADP are required in most metabolic redox processes in cells where substrates are oxidized or reduced. N Engl J Med 2014;371:271-3. But 9 years after the study ended, participants who had taken the nicotinic acid experienced significantly fewer (11%) deaths from all causes than those who had taken the placebo [28,29]. Niacin, also known as vitamin B3, is a micronutrient that your body uses for proper metabolism, nervous system function and antioxidant protection (1). B3 is an essential vitamin that chickens, ducks, other waterfowl, and humans all need in varying amounts. The most sensitive and reliable measure of niacin status is the urinary excretion of its two major methylated metabolites, N1-methyl-nicotinamide and N1-methyl-2-pyridone-5-carboxamide [2]. Nutrients 2017;August 9. Isoniazid and pyrazinamide
One study found that the average American gets more niacin in their diet from fortified and enriched products than from natural food sources (50). NAD is required for human life and people are unable to make it within their bodies without either vitamin B 3 or tryptophan. Nicotinic acid treatment was associated with a significantly higher risk of gastrointestinal and musculoskeletal adverse events. What are the symptoms of a niacin deficiency? It is characterized by facial flushing, diarrhea, and other symptoms. Niacin is also known as vitamin B3. Friedewald W. Fifteen year mortality in Coronary Drug Project patients: Long-term benefit with niacin. Niacin, or vitamin B3, is an essential nutrient, which you must consume through your diet as your body can’t synthesize or store it. The results also showed that patients taking niacin had an increased risk of ischemic stroke. As a result, the body has less available tryptophan to convert to niacin. In: Coates PM, Betz JM, Blackman MR, Cragg GM, Levine M, Moss J, White JD, eds. Liver. Nutrition 2014;30:729-30. That’s because the niacin-rich outer layer of wheat kernels — known as the bran — is included in whole-wheat flour but removed from refined white flour (37, 38). All three forms of vitamin B 3 are converted within the body to nicotinamide adenine dinucleotide (NAD). Chicken breasts are also packed with protein, containing 8.7 grams per cooked ounce (28 grams), making them an excellent choice for low-calorie, high-protein diets designed for weight loss (7, 8). Sweet potatoes are also a good source, providing roughly the same amount of niacin as the average white potato (47, 49). Learn more about vegetarian and vegan sources of vitamin B-12 here. The liver methylates any remaining excess to N1-methyl-nicotinamide, N1-methyl-2-pyridone-5-carboxamide, and other pyridone oxidation products, which are then excreted in the urine. National Organization for Rare Disorders. It’s also high in protein, vitamin B6, vitamin B12, selenium and omega-3 fatty acids. Nicotinamide does not produce skin flushing because of its slightly different chemical structure [2,14]. When taken in pharmacologic doses of 1,000 to 3,000 mg/day, nicotinic acid can also cause more serious adverse effects [2,4,14,37]. A few examples are provided below. Having enough niacin, or vitamin B3, in the body is important for general good health. Learn how much you need, good sources, deficiency symptoms, and health effects here. When discussing the use of nicotinic acid supplements to reduce the risk of hyperlipidemia (for example, in patients unable to tolerate statin medications), the two professional societies recommend that patients take 500 mg/day extended-release nicotinic acid supplements and increase the dose to a maximum of 2,000 mg/day over 4 to 8 weeks or take 100 mg immediate-release nicotinic acid three times a day and increase the dose to 3,000 mg/day divided into two or three doses. [, Crook MA. Six of these contain 50% or more of the DRI recommendation for the nutrient. High food sources of vitamin B3 can include, such as: Cooked brown rice (Cooked brown rice) – a cup of brown rice 5.2 mg or 26 percent of the daily value (Percent Daily Value) of vitamin B3 Enriched breakfast cereal – one serving contains 5.0 mg or 25 percent of the daily value of vitamin B3. No adverse effects have been reported from the consumption of naturally occurring niacin in foods [2]. Nutrients 2017;November 28. Back. In addition, four of the studies that examined diabetes as an outcome found that the patients taking niacin had a significantly higher risk of developing the disease. But…, Vitamin B12 is an essential nutrient that your body can’t make on its own, so you need to get it from your diet or supplements. The FNB defines 1 NE as 1 mg niacin or 60 mg of the amino acid tryptophan (which the body can convert to niacin). Gibson, RS. Journal of the American College of Cardiology 2018;71:2570-84. This article examines the scientific evidence behind…. Washington, DC: National Academy Press, 1998. Though turkey contains less niacin than chicken, it provides tryptophan, which your body can turn into niacin.