Niacin (Vitamin B3)

Niacin, (Vitamin B₃), or nicotinic acid, is a water-soluble vitamin which can be found in a number of foods during any season of the year. The U.S. RDA for niacin, as set by the Food and Nutrition Board of the National Academy of Sciences, is 15 milligrams per day for women 19 to 50 years of age and 19 milligrams per day for men 19 to 50 years of age.

Niacin is important for many reasons:

• It helps the body release energy from protein, fat, and carbohydrates during metabolism.
• It helps to maintain health of skin, tongue, digestive tract, and nervous system.

How To Prepare Foods To Retain Niacin

Niacin is fairly stable, but some niacin can be lost during cooking as it dissolves in the cooking liquid. Losses in preparation and storage are slight. To retain niacin:

• Cook vegetables in a minimal amount of water
• Roast or broil beef, veal, lamb, and poultry (pork keeps about the same amount of niacin regardless of the cooking method used)

Dietary Sources

Eating a variety of foods that contain niacin is the best way to get an adequate amount.

Niacin can be found in nuts, dairy products, lean meats, poultry, fish, and eggs. Some niacin is also supplied by legumes and enriched breads and cereals.

Healthy individuals who eat a balanced diet rarely need supplements. Supplements of niacin, especially in large doses, can be dangerous, causing liver damage, ulcers and other side effects. Food sources of niacin should be eaten instead of supplements. The list on the back of this page compares foods from each season of the year that are rich sources of niacin. Most of these foods can be purchased from local producers.