34 Foods High in Vitamin B3 to Include in Your Diet

Vitamins are an essential dietary component that helps the body fight against diseases. One must consider consuming several types of vitamins to have a balanced diet. Most of them are derived from consuming vitamin-rich foods, and your body produces some of them.

Similarly, the vitamin B complex is a necessary constituent that helps your body function properly. Vitamin B complex comprises 8 vitamins – B1, B2, B3, B5, B6, B7, B9, and B12. In this article, we will discuss vitamin B3 and the foods that contain vitamin B3.

Therefore, without any delay, let’s learn about vitamin B3 foods!

Vitamin B3 or Niacin is a micronutrient that helps in proper metabolism, nervous system functions and antioxidant protection. This essential component must be included in your diet, as your body cannot produce it. Further, B3 is a water-soluble vitamin excreted through urine and must be replaced regularly. Therefore, consuming vitamin B3 rich foods is vital.

If you are wondering which food vitamin B3 is found, refer to the following sections.

Nicotinic acid and nicotinamide are the two niacin types most frequently found in food and supplements. The body can also convert the amino acid tryptophan into nicotinamide. Because niacin is soluble in water, the body excretes unnecessary excess levels in the urine. Niacin is present in numerous plant and animal-based diets, making a deficiency uncommon.

Niacin consists of two chemical components—nicotinic acid and niacinamide—found in foods and supplements. Like other vitamin B types, B3 also helps convert the food you consume into energy. Therefore, a deficiency of this vitamin results in symptoms like tiredness, fatigue, etc.

To avoid any deficiency diseases, you must refer to the vitamin B3 foods list given below:

Include these vegetables in your daily diet to increase vitamin B3 content in your body. Here is a list of some vitamin B3 rich vegetables:

These delicious fruits have an excellent taste and are packed with vitamin B3. Given below are some fruits that contain vitamin B3:

Snack on these amazing nuts and seeds daily to increase your vitamin B3 levels and keep fit.

Include milk and other dairy products sometimes into your diet to ensure enough vitamin B3 intake. Follow the list below:

Although everyone should include B complex vitamins in their diet, some might need additional supplements. For instance, patients with a high cholesterol condition might need to use prescription niacin or vitamin B3 supplements to manage their health conditions. Furthermore, breastfeeding mothers, pregnant women, and older men require additional sources of the vitamin B complex.

However, before consuming supplements or foods, you must be aware of the daily recommended intake of vitamins.

Vitamin B3, known as niacin, is essential for overall health and well-being. Here are some of the health benefits associated with consuming foods rich in vitamin B3:

• Supports Energy Production: Vitamin B3 is crucial in converting carbohydrates, fats, and proteins into usable energy for the body. It is a critical component of coenzymes involved in cellular metabolism.

• Promotes Heart Health: Niacin helps lower LDL cholesterol (often referred to as "bad" cholesterol) while increasing HDL cholesterol ("good" cholesterol), which can improve cardiovascular health and reduce the risk of heart disease.

• Supports Brain Function: Adequate levels of niacin are important for proper brain function and cognitive health. It is involved in the synthesis of certain neurotransmitters, which are essential for brain signalling.

• Skin Health: Niacin is beneficial for maintaining healthy skin. It helps improve the skin barrier's function, enhances moisture retention, and can alleviate symptoms of certain skin conditions like acne and eczema.

• May Lower the Risk of Diabetes: Some studies suggest that niacin may improve insulin sensitivity, which can help manage blood sugar levels and reduce the risk of developing type 2 diabetes.

• Anti-inflammatory Properties: Niacin has mild anti-inflammatory effects, which can be beneficial in reducing inflammation in the body, particularly in conditions like arthritis.

• Supports Digestive Health: Vitamin B3 is vital for maintaining a healthy digestive system. It aids in synthesising digestive enzymes that facilitate the breakdown of carbohydrates, fats, and proteins.

• May Improve Joint Mobility: Niacinamide, a form of vitamin B3, has been studied for its potential benefits in improving joint mobility and reducing osteoarthritis-related inflammation.

By diversifying your diet with these vitamin B3-rich foods, you can support various bodily functions and promote overall health and vitality. Here are various ways to include vitamin B3-rich foods in your diet:

Vitamin B3, also known as niacin, is crucial for various bodily functions, and its deficiency can lead to several symptoms:

• Skin Issues: A typical early sign is dermatitis, which is dry, itchy, scaly skin, especially in areas exposed to sunlight or friction.

• Digestive Problems: Deficiency can cause nausea, vomiting, and diarrhoea due to its role in maintaining digestive tract health.

• Mental Symptoms: Neurological disturbances like headache, confusion, and memory loss may occur, often progressing to more severe symptoms if deficiency persists.

• Mouth Sores: Painful sores or ulcers in the mouth and tongue can develop, affecting the ability to eat and drink comfortably.

• Fatigue and Weakness: Lack of niacin impairs energy production within cells, leading to fatigue, weakness, and a general sense of lethargy.

• Mood Changes: Emotional instability, irritability, and depression may manifest due to niacin's involvement in neurotransmitter synthesis.

Vitamin B3, known as niacin, is crucial in the body's cellular metabolism and energy production. A deficiency in vitamin B3 can lead to several health risks:

• Skin changes like Pellagra typically involve a symmetrical rash in sun-exposed areas.

• Niacin deficiency can cause digestive disturbances such as diarrhoea and inflamed mucous membranes.

• In advanced cases, deficiency may lead to neurological symptoms such as headache, fatigue, irritability, poor concentration, and memory loss.

• Severe deficiency can contribute to psychiatric symptoms like depression, anxiety, and hallucinations.

• Niacin deficiency may lead to increased levels of LDL cholesterol (the "bad" cholesterol) and triglycerides and decreased levels of HDL cholesterol (the "good" cholesterol), thereby increasing cardiovascular risk.

• Insufficient niacin can hinder average growth and development in children.

Excessive intake of vitamin B3, also known as niacin, can lead to several side effects, particularly when taken in high doses beyond the recommended dietary allowances. Here are some potential side effects of excessive vitamin B3 intake:

• Flushing: One of the most common side effects of high-dose niacin supplementation is flushing, characterised by a sudden sensation of warmth, redness, itching, and tingling in the skin. This occurs because niacin causes blood vessels to dilate.

• Liver Toxicity: Very high doses of niacin, especially from supplements, can potentially cause liver damage or dysfunction. This risk is more significant with sustained-release niacin formulations.

• Gastrointestinal Issues: Excessive niacin intake may lead to stomach upset, nausea, vomiting, and diarrhoea.

• Increased Blood Sugar Levels: High doses of niacin can elevate blood glucose levels, which may be problematic for individuals with diabetes or insulin resistance.

• Skin Reactions: In some cases, excessive niacin can cause skin rashes, dry skin, or even exacerbate existing skin conditions.

• Headaches: Some individuals may experience headaches or migraines due to high-dose niacin supplementation.

• Vision Problems: There have been reports of blurred vision or changes in vision associated with very high doses of niacin, although these are less common.

Many foods, including vegetables, meat, chicken, fish, and eggs, naturally contain niacin, but at levels much lower than those that have been demonstrated to affect cholesterol levels. A nutritious diet may provide most people with the niacin they require. 

If your doctor prescribes niacin, you may wish to take it with food. This may help avoid stomach distress. Given the variety of applications for niacin, consult your physician to determine the appropriate dosage. 

Obtaining niacin from dietary sources such as meat, fish, poultry, nuts, and whole grains is generally safer than relying solely on supplements unless specifically advised by a healthcare provider. If you are considering niacin supplementation, it's crucial to consult with a healthcare professional to determine the appropriate dose and monitor for potential side effects.

One of the eight water-soluble B vitamins, niacin or vitamin B3, is an essential nutrient that helps in DNA repair, proper metabolism, and nervous system functions. It also acts as an antioxidant. Being water-soluble, it is hard to store this vitamin in your body. Therefore, you must include vitamin B3 foods in your diet.

Several food items are rich in niacin, so it's convenient to include some in your diet. Vitamin B3 is present in both meat and vegetables, so both non-vegetarians and vegetarians can consume foods rich in vitamin B3.

Apart from this, some fortified food items, like cereal, are also good sources of niacin. Therefore, including foods containing vitamin B in breakfast becomes easier, as breakfast cereals are fortified with niacin.

Moreover, some individuals require more vitamin B3 than others. For them, niacin supplements must be an essential dietary component. However, following a diet with vitamin B3 as the recommended dietary allowance helps combat deficiency diseases.