Vitamin B3 (Niacin)
By WLR Dietitian
How much you need each day:
• 13mg for adult women up to 50
years; 12mg for adult women over 50 years
• 17mg for adult men
up to 50 years; 16mg for adult men over 50 years
Why you need it:
Like B1 and B2, vitamin B3 releases the
energy from carbohydrates, fats and proteins so they can be
used by the body. This vitamin is also involved in controlling
blood sugar levels, keeping skin healthy and maintaining the
proper functioning of the nervous and digestive systems.
Good food sources:
Vitamin B3 tends to be found in foods that
are good sources of protein such as red meat, poultry, fish
and nuts, although potatoes, pasta and yeast extract also
contain this vitamin. Some foods such as bread and breakfast
cereals are also fortified with niacin. The body is also able
to make niacin from an amino acid (protein building block)
called tryptophan. This means foods that are a good source of
tryptophan such as eggs, milk, cheese and yoghurt, can
contribute to recommended intakes for niacin.
Too little:
A deficiency of this vitamin is rare but causes
skin problems, weakness, fatigue and a loss of appetite. In
extreme cases, a condition called pellagra develops, which is
mainly seen in third world countries. This is characterised by
weight loss, skin problems, diarrhoea, depression and in
severe cases, dementia.
Top tip:
If you eat a balanced, varied diet containing
foods from the four main food groups, it’s unlikely you’ll be
short on vitamin B3 as it’s found in lots of different foods.
How to get enough:
Food
|
Vitamin B3 Content (mg)*
|
|
150g grilled skinless chicken breast
|
33
|
|
100g steamed salmon steak
|
10.8
|
|
220g jacket potato
|
4.4
|
|
150g cooked wholewheat pasta
|
3.5
|
|
100g cottage cheese
|
3.3
|
|
1 Weetabix
|
2.7
|
* This includes the niacin that’s made from the
amino acid tryptophan.
|
