food source of vitamin b3, also known as niacin

Vitamin B3: Benefits, functions & foods

vitamin b3 food sources
Age (years) Recommended amount of B3 per day
  Boys Girls
1 5mg 4.7mg
2-3 7.2mg 6.6mg
4-6 9.8mg 9.1mg
7-10 12mg 11.2mg
11-18 16.5mg 13.2mg
Food Mg per serving % RDA
Beef liver, pan fried, 3 oz 14.9 93
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
Salmon, sockeye, cooked, 3 oz 8.6 54
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
Peanuts, dry roasted, 1 oz 4.2 26
Breakfast cereals fortified with 25% DV niacin 4 25
White rice, enriched, cooked, 1 cup 2.3 14
Potato (russet), baked, 1 medium 2.3 14
Sunflower seeds, dry roasted, 1 oz 2 13
Whole wheat bread, 1 slice 1.4  
Pumpkin seeds, dry roasted, 1 oz 1.3 8
Soy milk, unfortified, 1 cup 1.3 8
White bread, enriched, 1 slice 1.3 8
Lentils, boiled and drained, 1/2 cup 1 6
Cooked bulgur, 1 cup 0.9 6
1 medium banana 0.8 5
Frozen edamame, 1/2 cup 0.7 4
Raisins, 1/2 cup 0.6 4
Cherry tomatoes, 1/2 cup 0.5 3
Broccoli, boiled, drained, 1/2 cup 0.4 3
Cry roasted cashews, 1 oz 0.4 3
Plain low fat yoghurt, 1 cup 0.3 2
1 medium apple 0.2 1
Canned chickpeas, drained, 1 cup 0.2 1
Milk, 1% milk fat, 1 cup 0.2 1
Frozen spinach, boiled, 1/2 cup 0.2 1
Raw firm tofu, 1/2 cup 0.2 1
Chopped onions, 1/2 cup 0.1 1
1 large egg 0 0

 

b3 supplements
  1. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
  2. https://www.healthline.com/nutrition/niacin-benefits
  3. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
  4. https://www.medicalnewstoday.com/articles/219593
  5. https://bestpractice.bmj.com/topics/en-gb/634
  6. https://www.ncbi.nlm.nih.gov/pubmed/29224428
  7. https://efsa.onlinelibrary.wiley.com/doi/abs/10.2903/j.efsa.2010.1757
  8. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
  9. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
  10. https://www.nutrition.org.uk/nutritionscience/nutrients-food-and-ingredients/vitamins.html?limit=1&start=8
  11. https://assets.publishing.service.gov.uk/government/uploads/
  12. https://www.healthline.com/nutrition/foods-high-in-niacin
  13. https://www.nutrition.org.uk/nutritionscience/nutrients-food-and-ingredients/vitamins.html?limit=1&start=8
  14. https://www.hsis.org/a-z-food-supplements/vitamin-b3-niacin/
  15. https://www.nutrition.org.uk/nutritionscience/nutrients-food-and-ingredients/vitamins.html?limit=1&start=8
  16. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
  17. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
  18. https://www.medicalnewstoday.com/articles/219593
  19. https://www.nicswell.co.uk/health-news/vitamin-b3-found-in-marmite-unproven-to-prevent-miscarriage
  20. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/
  21. https://www.ncbi.nlm.nih.gov/pubmed/15258207
  22. https://www.versusarthritis.org/about-arthritis/complementary-and-alternative-treatments/types-of-complementary-treatments/vitamins-b-complex/
  23. https://www.ncbi.nlm.nih.gov/pubmed/8841834

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Bhupesh Panchal

Bhupesh Panchal,
Senior Regulatory Affairs Associate

Joined Holland & Barrett: Apr 2019

Masters Degree in Toxicology and BSc Hons in Medical Biochemistry

Bhupesh started his career as a Clinical Toxicologist for Public Health England, advising healthcare professionals all around the country on how to manage clinical cases of adverse exposure to supplements, pharmaceuticals, cosmetics, industrial chemicals and agricultural products.

After 7 years in this role and a further year working as a drug safety officer in the pharmaceutical industry, Bhupesh joined Holland & Barrett as a Senior Regulatory Affairs Associate in 2019.