Vitamin
Vitamin B3 (Niacin)
Recommended Daily Allowance: 14–16 mg
Niacin (vitamin PP) is needed for energy metabolism, brain function and skin health. The body can synthesize it from tryptophan.
✅ Health Benefits
- Energy metabolism (NAD/NADP)
- Nervous system health
- Cholesterol reduction (in high doses)
- Skin health
- Digestive system function
⚠️ Deficiency Signs
- Pellagra — 3 Ds: dermatitis, diarrhea, dementia
- Fatigue
- Depression
- Mucous membrane inflammation
🛑 Excess
- Flushing (>35 mg)
- Liver damage (>3000 mg)
- Blood sugar elevation
🏆 Top Sources in NeuroDiet Database
Fresh tuna steak (150g)
150g
27 mg
150g
Cookies shortbread (3 pc)
3 pc (50g)
18 mg
3 pc (50g)
Pelmeni (10 pc)
10 pc. (200g)
15 mg
10 pc. (200g)
Baked mackerel (150g)
150g
14 mg
150g
Cottage cheese (200g)
200g
12 mg
200g
Chicken wings (4 pc, 200g)
4 pc (200g)
12 mg
4 pc (200g)
Chicken liver (100g)
100g
12 mg
100g
Oat cookies (2 pc, 40g)
2 pc (40g)
12 mg
2 pc (40g)
Salmon sushi (8 pc)
8 pc (200g)
12 mg
8 pc (200g)
Ramen (400g)
400g
12 mg
400g
💡 Interesting Facts
- Meat, fish, peanuts are the best sources
- The body converts 60 mg tryptophan into 1 mg niacin
- Pellagra was an epidemic in the 19th century due to corn-based diets
- Coffee contains niacin (10 mg/100g beans)
Other Nutrients
Track Vitamin B3 (Niacin) with NeuroDiet
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