nutrient

Vitamin B3 (niacin)

A group of compounds used to make NAD and NADP, coenzymes central to cellular energy and redox reactions.

Niacin activity includes nicotinic acid, nicotinamide and conversion from dietary tryptophan. These forms share vitamin activity but differ in pharmacology and side effects.

What it does

NAD and NADP carry electrons in reactions that release and store energy and support synthesis and repair pathways. Niacin is therefore needed by every cell, while pharmacological nicotinic-acid doses are a separate intervention with a different risk profile.

Where it comes from

Niacin equivalents include preformed niacin and the contribution from tryptophan. Meat, fish, poultry, enriched grains and nuts can provide niacin activity.

Food sources

Per 100 g

Food amounts per 100 g
Food	Per 100 g
Light tuna, canned in water, drained	9.92 mg
Braised chicken breast	9.45 mg
Chia seeds, dry	8.68 mg
Atlantic salmon, farmed, raw (SR Legacy 2018)	8.67 mg
Atlantic salmon, farmed, cooked (SR Legacy 2018)	8.04 mg

Show 30 more foods

Food amounts per 100 g
Food	Per 100 g
Brown rice, long-grain, raw	6.27 mg
Roasted beef tenderloin	5.76 mg
Rainbow trout, wild, raw (SR Legacy 2018)	5.38 mg
Atlantic sardines, canned in oil (SR Legacy 2018)	5.24 mg
Braised chicken drumstick	5.05 mg
Almonds	3.77 mg
Ground flaxseed	3.76 mg
Almonds, dry-roasted and salted	3.1 mg
Russet potato, raw	1.5 mg
White rice, long-grain, raw	1.43 mg
Mature carrots, raw	1.41 mg
English walnuts, raw	1.22 mg
Orange bell pepper, raw	1.08 mg
Lentils, cooked and salted (SR Legacy 2018)	1.06 mg
Rolled oats	0.99 mg
Hummus, commercial	0.95 mg
Grape tomatoes, raw	0.81 mg
Spinach, raw (SR Legacy 2018)	0.72 mg
Banana, ripe, raw	0.66 mg
Spinach	0.55 mg
Carrots, frozen and unprepared	0.47 mg
Orange sweet potato, peeled and raw	0.43 mg
Navel orange, raw	0.43 mg
Soy milk, unsweetened and shelf-stable	0.24 mg
Greek yogurt, plain nonfat	0.21 mg
Plain whole-milk yogurt	0.14 mg
Low-fat milk, 1% and fortified	0.11 mg
Oat milk, unsweetened and refrigerated	0.1 mg
Cottage cheese, 2% fat	0.09 mg
Red Delicious apple, raw	0.09 mg

USDA reports niacin mass per 100 g; an energy-based niacin-equivalent PRI is not the same definition.

About these amounts

These values describe the named food and preparation. A 100 g comparison is not a suggested serving. Small amounts are rounded for display; an unreported amount is not zero.

Healthy European adults. Population reference intake: 1.6 mg NE/MJ. These are population references, not individual targets.

Portions recorded by the source

Light tuna, canned in water, drained: 1 can (142 g) — 14.09 mg.
Braised chicken breast: 1 piece (174 g) — 16.44 mg.
Roasted beef tenderloin: 1 roast (462 g) — 26.61 mg.
Braised chicken drumstick: 1 drumstick (104 g) — 5.25 mg.
Almonds, dry-roasted and salted: 1 cup (135 g) — 4.19 mg.
Hummus, commercial: 2 tablespoon (33.9 g) — 0.32 mg.
Greek yogurt, plain nonfat: 1 container (156 g) — 0.33 mg.
Low-fat milk, 1% and fortified: 1 cup (246 g) — 0.28 mg.
Cottage cheese, 2% fat: 1 cup (220 g) — 0.2 mg.

The source records and EFSA guidance are linked in References below.

Forms

Nicotinic acid
Nicotinic acid is a form of Vitamin B3 (niacin).
Nicotinic acid is a named chemical form within its parent vitamin family.
Nicotinamide
Nicotinamide is a form of Vitamin B3 (niacin).
Nicotinamide is a named chemical form within its parent vitamin family.

Worth knowing

Why labels use niacin equivalents. Food supplies niacin, and the body can also make some from the amino acid tryptophan. Niacin equivalents account for both contributions; a database’s niacin weight is not always that combined value.

A closer look

Supplement caution

High-dose nicotinic acid can cause flushing and other adverse effects and may interact with medicines. A dietary reference value should not be read as a treatment dose.

Why some forms cause flushing

Nicotinic acid can activate receptors involved in the flushing response; nicotinamide does not act on them in the same way. Both supply vitamin B3, but their effects at high supplemental amounts differ.

References

Source-checked local draft.
Human editorial review pending.