Vitamin B3: Benefits, Food Sources, Deficiencies and Toxicity

Overview

Vitamin B3, classified as one of the 8 B vitamins, is commonly referred to as Niacin (nicotinic acid). Additionally, it exists in two alternative forms, namely niacinamide (nicotinamide) and inositol hexanicotinate, each exhibiting distinct effects compared to Niacin.

Vitamin B3 is of great importance due to its essential role in maintaining the proper functioning of the neural system, digestive system, and cholesterol levels. Additionally, it promotes healthy skin and hair and is crucial for enzyme synthesis. 

Like other vitamins, B3 also plays a vital role in breaking down food to produce energy, facilitating cell signalling, DNA synthesis, and the functioning of over 200 enzymes.

According to historical records, Niacin was initially derived from the liver in 1937 by biochemist Conrad Elvehjem. Once the active component was identified, it was given various names such as ‘PP-factor,’ ‘Pellagra-Preventive Factor,’ or Anti-Black Tongue Factor.

Vitamin B3

Vitamin B3, also known as Niacin, is an essential nutrient that enhances bodily functions. It is instrumental in reducing cholesterol and triglyceride levels in the bloodstream.

Numerous research studies indicate that incorporating B3-rich foods into one’s diet can lead to a decrease in low-density lipoproteins or LDL or “bad” cholesterol and a simultaneous increase in high-density lipoproteins (HDL or “good” cholesterol).

Vitamin B3, also referred to as Niacin, plays a vital role in maintaining optimal energy metabolism within the body. It exists in two primary forms, nicotinamide and nicotinic acid, which are converted into two central compounds, NADP and NADPH.

These compounds serve as electron carriers that are essential for the breakdown of complex molecules in food into simpler substances, as well as for the oxidative respiration of cells. The smooth functioning of these processes is essential for the conversion of food into energy, the regulation of hormones, and the preservation of DNA, the fundamental genetic material of cells and tissues.

Functions of vitamin B3

Niacin, also known as vitamin B3, is utilised for the treatment of various infections and conditions that result in extreme fluid loss, such as diarrhea and cholera. Additionally, it is highly effective in addressing atherosclerosis, a condition characterised by the hardening of the arteries. 

By reducing oxidative stress and inflammation, Niacin helps to mitigate the risk of cardiovascular diseases, including heart attacks, strokes, and angina.

Moreover, Niacin plays an important role in the management of diabetes. For individuals with diabetes, it is recommended to consider fruits low on the glycemic index.

Furthermore, vitamin B3 is essential for enhancing cognitive function. It aids in the repair of brain cells and is utilised in the treatment of symptoms associated with psychiatric conditions such as brain fog, schizophrenia, depression, and hallucinations. Additionally, it is used for both the prevention and treatment of Alzheimer’s disease.

As a natural antioxidant, vitamin B3 is used in the treatment of free radical damage within the body. It plays a significant role in addressing various skin conditions and reducing signs of ageing, such as fine lines, dark spots, and wrinkles. 

The potent anti-inflammatory properties of vitamin B3 are effectively utilised in reducing pain and inflammation, providing relief for individuals with arthritic conditions. It improves joint mobility and is employed in the treatment of osteoarthritis.

Vitamin B3 also plays a vital role in the synthesis and functioning of various hormones. It is utilised in the treatment of liver disorders, migraine headaches, vision problems, sickle cell anaemia, dizziness, anxiety, hypothyroidism, Raynaud’s disease, and erectile dysfunction in males.

Lastly, vitamin B3 is of utmost importance for the healthy functioning of the gastrointestinal system. It aids in digestion, facilitates the proper absorption of food juices into the body, and promotes the excretion of waste products from the intestines.

Food	Mg per serving	% RDA
Salmon, sockeye, cooked, 3 oz	8.6	54
Chicken breast, meat only, grilled, 3 oz	10.3	64
Marinara sauce, ready to serve, 1 cup	10.3	64
Turkey breast, meat only, roasted, 3 oz	10	63
Soy milk, unfortified, 1 cup	1.3	8
Tuna, light, canned in water, drained, 3 oz	8.6	54
Pork, tenderloin, roasted, 3 oz	6.3	39
Beef, ground, 90% leam, pan-browned, 3 oz	5.8	36
Rice, brown, cooked, 1 cup	5.2	33
White rice, enriched, cooked, 1 cup	2.3	14
Breakfast cereals fortified with 25% DV niacin	4	25
Beef liver, pan-fried, 3 oz	14.9	93
Potato (russet), baked, 1 medium	2.3	14
Pumpkin seeds, dry roasted, 1 oz	1.3	8
Whole wheat bread, 1 slice	1.4
Peanuts, dry roasted, 1 oz	4.2	26
Sunflower seeds, dry roasted, 1 oz	2	13

Food sources

Similar to all other water-soluble vitamins, the vitamin B3 complex is also eliminated from the body through water, which emphasises the importance of incorporating a diet abundant in vitamin B3 food choices to avoid deficiency syndromes. 

Vitamin B3 can be obtained not only from various processed and fortified foods as well as energy drinks, but also from countless natural food sources that adequately fulfill the body’s daily requirements of vitamin B3.

Whole wheat 

Whole-grain items, like whole-grain bread and pasta, are also abundant in niacin. This is due to the fact that the niacin-rich outer layer of wheat kernels, known as the bran, is present in whole-wheat flour but absent in refined white flour.

As an illustration, a single whole-wheat English muffin provides approximately 15% of the recommended daily allowance for both men and women, while an English muffin made from unenriched white flour only offers about 5%. Nevertheless, similar to brown rice, only around 30% of the niacin in whole-wheat products is metabolised and absorbed.

Anchovies

Consuming canned anchovies is a cost-effective method to fulfil your niacin requirements.A single anchovy supplies approximately 5% of the Recommended Daily Allowance (RDA) for both adult men and women. Hence, indulging in 10 anchovies as a snack provides you with half of the niacin you need on a daily basis.

These tiny fish are also an exceptional source of selenium, offering roughly 4% of the Recommended Daily Intake (RDI) per anchovy.

Incorporating foods that are abundant in selenium into your diet is linked to a 22% reduced risk of cancer, particularly breast, lung, oesophagus, stomach, and prostate cancers.

Chicken breast

Chicken, particularly the breast meat, serves as a valuable source of both niacin and lean protein. A 3-ounce (85-gram) serving of cooked, boneless, skinless chicken breast provides 11.4 mg of niacin, meeting the Recommended Dietary Allowance (RDA) respectively.

In contrast, an equivalent amount of boneless, skinless chicken thighs contains only half of that quantity.

Chicken breasts are also rich in protein, with 8.7 grams per cooked ounce (28 grams), making them an ideal option for low-calorie, high-protein diets aimed at weight loss.

Tuna 

A 5.8-ounce can of light tuna provides a significant amount of niacin, meeting over 100% of the recommended daily allowance for both men and women. In addition to niacin, tuna is rich in protein, vitamin B6, vitamin B12, selenium, and omega-3 fatty acids. 

While there are concerns about mercury toxicity in tuna, consuming one can per week is generally considered safe for most individuals.

Salmon

Wild-caught salmon is also a great source of niacin, with a 3-ounce fillet providing a substantial percentage of the recommended daily allowance for both men and women. Farmed salmon and Wild-caught are excellent sources of omega-3 fatty acids, contain anti-inflammatory properties, and help reduce the risk of heart disease and autoimmune disorders.

Peanuts

Peanuts are considered to be an excellent vegetarian source of niacin, a nutrient that is essential for the body. A serving of two tablespoons (32 grams) of peanut butter provides approximately 4.3 mg of niacin.

In addition to being a good source of niacin, peanuts are also packed with other beneficial nutrients. They are rich in protein, monounsaturated fats, vitamin E, vitamin B6, magnesium, phosphorus, and manganese.

Although peanuts are relatively high in calories, studies have shown that consuming them regularly can have positive effects on health. Research suggests that daily peanut consumption is associated with an alleviated risk of developing type 2 diabetes. Furthermore, incorporating peanuts into your diet does not lead to weight gain.

Mushrooms

Mushrooms offer a significant amount of niacin, with 2.5 mg per cup (70 grams), which accounts for 15% and 18% of the recommended daily allowance for men and women, respectively.

For vegetarians or vegans seeking natural sources of niacin, mushrooms are an excellent choice due to their nutritional value.

Furthermore, mushrooms cultivated under sunlamps are capable of producing vitamin D, making them one of the top plant-based food options for obtaining this essential vitamin .

Interestingly, research has shown that consuming vitamin D from mushrooms is equally effective as taking supplements in increasing vitamin D levels in individuals with deficiencies.

Avocado

One medium avocado provides 3.5 mg of niacin, accounting for 21% and 25% of the Recommended Dietary Allowance (RDA).

Furthermore, avocados are packed with fibre, healthy fats, and numerous essential vitamins and minerals. Interestingly, a single avocado boasts over double the potassium content of a banana.

Moreover, avocados serve as exceptional sources of monounsaturated fats, potentially aiding in lowering the risk of heart disease with consistent consumption.

Green peas

Green peas are an excellent plant-based option for obtaining easily digestible niacin, providing 3 mg per cup (145 grams), which accounts for approximately 20% of the recommended daily allowance for both men and women.

Furthermore, they are an amazing source of dietary fibre, containing 7.4 grams per cup (145 grams). Consuming one cup of green peas will fulfil more than 25% of your daily fibre requirements based on a 2,000-calorie diet.

Research indicates that peas are rich in antioxidants and other compounds that have the potential to decrease the risk of cancer and lower cholesterol levels.

Fortified and enriched foods

Numerous food items undergo fortification or enrichment with niacin, thereby elevating their nutritional value from inadequate to substantial.

Supplementary nutrients are incorporated into fortified foods, whereas enriched foods have lost nutrients restored after processing. This practice is commonly observed in breakfast cereals and refined grain products such as pasta and white bread, where niacin is added to enhance their nutrient composition.

Vitamin B3 deficiency

Vitamin B3 is an essential nutrient that plays an important role in maintaining the overall health and proper functioning of the body. It is necessary for treating various ailments, and its deficiency can lead to serious health complications. 

In recent times, numerous developing countries have been grappling with vitamin B3 deficiencies as a result of increasing cases of malnutrition, poverty, and alcoholism among their populations.

One of the most prevalent consequences of vitamin B3 deficiency is pellagra, which manifests in noticeable symptoms such as diarrhoea, dermatitis, hyperpigmentation, thickening of the skin, inflammation of the tongue and mouth, digestive issues, and dementia. Additionally, it also causes lesions on the lower neck, commonly referred to as Casal’s necklace lesions.

Toxicity

Vitamin B3 plays an essential role in many bodily functions and can be obtained by consuming foods rich in this vitamin. The recommended daily intake of Vitamin B3 is 16mg. While it is generally safe to get Vitamin B3 from natural food sources, taking supplements without consulting a healthcare provider can lead to adverse effects such as niacin flushing, nausea, vomiting, constipation, headache, rash, dizziness, abdominal pain, and diarrhoea.

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