Vitamin B3 (Niacin)
Body function
Energy metabolism; DNA repair; skin and nervous system health
Daily requirement
~14 mg/day (women), ~16 mg/day (men)
Deficiency signs
Fatigue, skin changes, digestive issues; severe deficiency causes pellagra
Excess risks
High-dose niacin can cause flushing, and very high doses can affect the liver; medical use only
At-risk groups
Heavy alcohol users, people with very poor diets or malabsorption
Supplement forms
Nicotinic acid (can cause flushing) or niacinamide; high doses only under medical supervision
Food sources
- Lentils (cooked) — ~2 mg per cup cooked
- Salmon (grilled) — ~10 mg per 100g fillet
- Peanuts — ~3.6 mg niacin per 30g
Educational information only — not medical advice. This content does not diagnose, treat, or replace consultation with a qualified healthcare professional. Always seek professional medical advice for symptoms, supplement use, or health concerns.