Niacin
Niacin, or vitamin B3, plays a major role in converting food into usable energy and keeping your nervous system, skin, and brain functioning smoothly.
Niacin, or vitamin B3, is one of the eight B-complex vitamins and is essential for converting food into energy. It supports healthy skin, nerves, and brain function, and also plays a role in DNA repair and stress response pathways.
Deficiency is rare but can lead to a condition known as pellagra, which may cause fatigue, memory loss, skin disorders, and in severe cases, hallucinations or depression. Mild deficiency symptoms can be more subtle, including general fatigue or digestive issues.
Good dietary sources of niacin include red meat, poultry, fish, whole grains, legumes, and fortified cereals. The body can also make small amounts of niacin from the amino acid tryptophan, found in protein-rich foods.
Recommended Daily Intake
- Women: 14 milligrams
- Men: 16 milligrams
- Upper Limit: 35 milligrams
Deficiency Symptoms
- Depression
- Headache
- Fatigue
- Memory loss
- Hallucinations
Common Food Sources
- Red meat - beef, beef liver, pork
- Poultry
- Fish
- Brown rice
- Fortified cereals and breads
- Nuts , seeds
- Legumes
- Bananas