Vitamin B3 (Niacin)

What is Vitamin B3?

Vitamin B3, also known as niacin or nicotinic acid, is another essential nutrient, meaning it cannot be made in the body and must be obtained by food, belonging to the B vitamin complex.

Why do we need Vitamin B3? 

• Skin Health: helps reduce inflammation, improve skin barrier function and decrease the appearance of fine lines and wrinkles.
• Energy Metabolism: helping to break down nutrients and release energy for use by the body.
• Nervous System Function.

3 Foods Rich in Vitamin B3?

1. Tuna
2. Potatoes
3. Brown Rice

Daily Recommended Intake:

The recommended daily allowance (RDA) of vitamin B3 

• 16.5mg for men
• 13.2mg for women

Practical Examples:

• Canned Tuna (50g) = 9.25mg of Vitamin B3.
• Potatoes (100g) = 5.63mg of Vitamin B3.
• Brown Rice (100g) = 4.13mg of Vitamin B3. 

Symptoms of Vitamin B3 Deficiency:

• Dermatitis: Pellagra (disease caused by vitamin B3 deficiency) typically causes a distinctive skin rash, known as pellagrous dermatitis.
• Nausea.
• Vomiting: in severe deficiency cases.

Download this factsheet – Niacin (B3) Factsheet

Want to ensure you’re getting enough Vitamin B3 in your day? Check out our FREE MEAL PLAN:

Vitamin B3 – Daily Meal Plan

Check out our signature Vitamin C recipe here – Tuna Pasta Bake