Niacin
Niacin is involved in hundreds of reactions that enable the body's cells to function properly:
- It helps convert proteins, carbohydrates, and lipids into energy.
- It contributes to DNA synthesis.
- It has antioxidant properties.
Other names
- Vitamin B3
- Nicotinic acid
- Nicotinamide
- Niacinamide
Sources
Niacin is either found in food or synthesized from tryptophan, one of the elements that make up proteins.
- Protein-rich products contain high levels of niacin.
- Liver, meat, fish, and poultry contain significant amounts of niacin and tryptophan.
- Nuts, seeds, and legumes are also good sources.
- Cereal products are an excellent source of this vitamin, as they are often enriched.
- Milk and dairy products contain little niacin, but are high in tryptophan.
Approximate niacin content
| Food | Portion | Content |
|---|---|---|
| Beef liver, cooked | 75 g | 17.3 mg |
| Turkey breast, roasted | 75 g | 14.2 mg |
| Milk-fed veal cutlet, cooked | 75 g | 14.1 mg |
| Canned light tuna | 75 g | 13.5 mg |
| Roast chicken, white meat | 75 g | 11.8 mg |
| Pink salmon, cooked | 75 g | 10.5 mg |
| Top round roast beef | 75 g | 10.2 mg |
| Cheddar cheese | 50 g | 9.4 mg |
| Food | Portion | Content |
|---|---|---|
| Pork loin, roasted | 75 g | 9 mg |
| Soybeans, dry roasted | 175 mL | 9 mg |
| Canadian lamb, grilled | 75 g | 9 mg |
| Tempeh, fermented soybeans | 150 g | 8.8 mg |
| Trout, cooked | 75 g | 8 mg |
| Pumpkin and squash seeds, roasted | 60 mL | 8 mg |
| Peanuts, dry roasted | 60 mL | 6.8 mg |
Cooking has little effect on niacin, but it can be lost in cooking water. It's best to use cooking methods that require minimal water, such as steaming or microwaving, to preserve as much niacin as possible.
Recommended Daily Allowance (RDA)
The RDA for niacin is the daily niacin intake required to meet the needs of most healthy individuals.
Niacin Requirements
| Age | Men | Women |
|---|---|---|
| 1-3 years old | 6 mg | 6 mg |
| 4-8 years old | 8 mg | 8 mg |
| 9-13 years old | 12 mg | 12 mg |
| 14-18 years old | 16 mg | 14 mg |
| Age | Men | Women |
|---|---|---|
| 19-50 years old | 16 mg | 14 mg |
| > 50 years old | 16 mg | 14 mg |
| Pregnancy | 18 mg | |
| Breastfeeding | 17 mg |
Deficiency
Niacin requirements can easily be met through diet alone. Deficiencies are rare.
Niacin deficiency can occur in individuals prone to malnutrition, including people with alcohol use disorder and people with untreated HIV/AIDS. It can lead to a disease called pellagra and can cause the following effects:
- Diarrhea and other digestive problems
- Apathy, confusion, and dementia
- Skin rashes (especially in sun-exposed areas)
- Fatigue, insomnia, and anemia
Toxicity
Large doses of niacin are essentially obtained through supplements.
An excess of niacin can lead to:
- Skin flushing, hot flashes, and itching
- Nausea and vomiting
- Low blood pressure
- Liver damage and other metabolic disorders
Supplements
You most likely get enough niacin in your daily diet already, and supplements are rarely necessary.
Certain health conditions are treated with high doses of niacin, which can cause adverse effects. You should not take niacin at high doses without your health care provider's supervision.
Always watch your diet:
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The patient information leaflets are provided by Vigilance Santé Inc. This content is for information purposes only and does not in any manner whatsoever replace the opinion or advice of your health care professional. Always consult a health care professional before making a decision about your medication or treatment.