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Top 10 Foods Highest in Vitamin B3 (Niacin)

Vitamin B3, or Niacin, is an essential vitamin required for processing fat in the body, lowering cholesterol levels, and regulating blood sugar levels. A deficiency of niacin leads to pellagra, a condition characterized by diarrhea, dermatitis, dementia, inflammation of the mouth, amnesia, delirium, and if left untreated, death. Even a slight deficiency of niacin can lead to irritability, poor concentration, anxiety, fatigue, restlessness, apathy, and depression. Niacin, Vitamin B3, is a water soluble vitamin that is well regulated by the body, thus overdose is rare, and only occurs when niacin is taken in the form of supplements. An overdose of niacin is seen in the form of skin rashes, dry skin, various digestive maladies. A long term overdose can lead to liver damage, elevated blood sugar levels and type II diabetes, as well as increased risk of birth defects. The current DV for Niacin (Vitamin B3) is 20mg, below is a list of niacin rich foods.

#1: Yeast Extract Spread (Marmite)
Yeast extract spread is common in British cultures and is a good source of vitamins B1 (thiamin), B2 (ribovlain), B9 (folate), a good vegan source of vitamin B12, and a high protein food. In addition the spread is a good source of vitamin B3 (niacin) providing 97mg (485% DV) per 100 gram serving, or 5.8mg (29% DV) per teaspoon.
Click to see complete nutrition facts

#2: Bran (Rice and Wheat)

Crude rice and wheat bran are rich in vitamin B6 as well as vitamin B3 (niacin). Eat whole foods like brown rice, and whole wheat bread, which still contain the bran that has been taken out of refined foods. Rice bran contains the most niacin with 34mg (170% DV) per 100g serving, or 40.1mg (201% DV) per cup, 2.5mg (13% DV) per tablespoon. Wheat bran contains 13.6mg (65% DV) per 100 gram serving, or 7.9mg (39% DV) per cup, 0.493mg (2.4% DV) per tablespoon.
Click to see complete nutrition facts

#3: Fish (Anchovies, Tuna, Swordfish)
Fish is a heart healthy food, a good source of protein, and rich in vitamins B1, B2, B6, and B12. Canned anchovies provide the most niacin with 19.9mg (100% DV) per 100 gram serving, or 9mg (45% DV) per 2 oz can, and 0.8mg (4% DV) per anchovy. Skip-Jack Tuna provides 18.8mg (94% DV) per 100 gram serving, or 15.9mg (80% DV) per 3 ounces, 28.9mg (144% DV) in half a filelt. It is followed by swordfish, king mackerel, and finally sturgeon with 10.1mg (51% DV) per 100 gram serving, 8.6mg (43% DV) per 3 ounce serving, and 13.7mg (65% DV) per cup.
Click to see complete nutrition facts.

#4: Liver
The liver of most any animal is packed with niacin (vitamin B3). Often appearing on the culinary scene as pâté, liver can also be eaten in sausage (liverwurst), and prepared steamed or fried with onions and herbs. Lamb liver provides the most niacin (B3) with 16.7mg per 100g serving or 83% of the DV. That is 14.2mg (71% DV) of vitamin B3 per 3oz serving. Click to see complete nutrition facts.

#5: Paprika
Paprika is a common ingredient in pasta sauces and curries of all types and varieties and is also high in vitamins A, B1, B2, B6, E, K, and potassium. 100 grams of paprika provides 15.3mg (77% DV) of niacin, that is 1.1mg (5% DV) in a single tablespoon, or 0.31mg (2% DV) per teaspoon.
Click to see complete nutrition facts.

#6: Peanuts
In addition to niacin peanuts are a great source of zinc, protein, vitamin E, folate (vitamin B9), magnesium, and copper. Peanuts are great as a snack, added to cereals, or crushed into butter. Peanuts provide 14.9mg (75% DV) in a 100 gram serving, that is 22mg (110% DV) per cup, and 4.18mg (21% DV) per ounce (about 39 peanuts).
Click to see complete nutrition facts.

#7: Veal (Lean)
The top round cut of pan fried lean veal provides 12mg (60% DV) of niacin per 100 gram serving, or 36.6mg (183% DV) per pound, and 10.2mg (51% DV)in a typical 3 ounce serving.
Click to see complete nutrition facts.

#8: Chicken (Light Meat)
The light meat of chicken (breast, or tenders) provides 12.4mg (62% DV) of niacin per 100 gram serving, 13.3mg (66% DV) in half a chicken, and 17.4mg (87% DV) per cup.
Click to see complete nutrition facts.

#9: Bacon
Despite being a high cholesterol food bacon is a good source of vitamin b3 (niacin). 100 grams of bacon will provide 11.6mg (58% DV) of niacin, or 0.93mg (5% DV) per slice.
Click to see complete nutrition facts.

#10: Sun-dried Tomatoes
Sun-dried tomatoes are a high iron and potassium food. They are great in sauce, on pizza, and even in salads. 100 grams of sun-dried tomatoes provides 9.1mg (45% DV) of niacin, or 4.9mg (24% DV) per cup, and 0.18mg (1% DV) per piece.
Click to see complete nutrition facts.

Health Benefits of Niacin (Vitamin B3)

Protect Against Heart Disease - Niacin is prescribed pharmacologically to lower LDL fats and triglycerides by preventing the breakdown of fats into these individual components. Niacin consumed at such high levels can cause rashes, headaches, nausea, and diarrhea. Consult your doctor before taking niacin supplements in high doses.^2,3
Regulation of Blood Sugar and Insulin Dependence (*Controversial) - Studies suggest that vitamin B3 (niacin) can help decrease insulin sensitivity,⁴ however, other studies find no difference.⁵ Niacin has also been shown to help alleviate some of the destructive autoimmune reactions of type I diabetes, and further studies are being conducted to asses its effectiveness.⁵
Reduced Cancer Risk - Studies show that niacin reduces cancer risk via ensuring DNA integrity and maintenance, and through proper regulation of the tumor suppressor gene: p53.^6-8
Slow the progression of AIDS - An observational study has reported slowing the progression of AIDS and increasing survival with high doses of niacin.⁹

People at Risk of a Niacin (Vitamin B3) Deficiency

People with HIV/AIDS - The bodies immune system creates a specific cytokine, interferon gamma, which breaks down tryptophan, a precursor of niacin. Studies show that HIV patients who take increased levels of niacin slow the progression of AIDS.^9-11
People who eat high amounts of refined foods - Bran is a high food in vitamin B3 which is typically lost during the refining process. Anyone who eats high amounts of white bread, white rice, corn syrup, or other refined products will not receive adequate amounts of niacin. Even though most of these foods are now fortified, it is still best to eat unrefined food products.

Warnings

Liver and bacon are high cholesterol foods which should be eaten in moderate amounts and avoided by people at risk of heart disease or stroke.

Other Vitamin B Foods

Buy Niacin (Vitamin B3) Foods

Marmite (Yeast Extract Spread), rice bran, wheat bran, anchovies, pâté, Dry Roasted Peanuts

<- Top 10 Foods Highest in Vitamin B2 (Riboflavin)

Top 10 Foods Highest in Vitamin B5 (Pantothenic Acid) ->

Comments.

Name:	Sam Chapman
Location:	Reading
Subject:	*Marmite Consumption*
	I have been 'addicted' to Marmite for decades, and have found that spread thickly, it elevates my concentration. I'm assuming this is because of the Niacin content, but I do wonder if I'm as a consequence, taking in too much salt!
	Posted on 2012-02-05 22:03:48

Name:	HealthAliciousNess
Subject:	*RE: Marmite Consumption*
	Hi Sam, thanks for your question. Marmite is a very potent source of niacin. One teaspoon will provide 29% of the DV (Percent Daily Value) for niacin, but only 9% of the DV for sodium (salt). This means that you can probably eat 3-5 teaspoons of Marmite, depending on how much sodium you get from other parts of your diet. Maybe try to measure how many teaspoons of Marmite you eat? Also, monitor your blood pressure, as long as it stays in a normal range, your sodium levels should be ok. If your blood pressure is high, then cut back on Marmite. Here are the complete nutrition facts for yeast extract spread (marmite), but check the nutrition label of your marmite to verify the sodium level.
	Posted on 2012-02-05 22:15:51

Name:	Alex
Subject:	*Niacin Overdose*
	Tell me sir, do you have any crucial evidence on the side effect of niacin overdose? Or it is just a conjecture? Please inform me. Thank you, Alex.
	Posted on 2012-05-21 18:39:21

Name:	HealthAliciousNess
Subject:	*RE: Niacin Overdose*
	Hi Alex, as this study states, having skin reactions is a common side effect of too much niacin. Liver damage and digestive disorders (diarrhea) can also occur. For more sources, see the "References" section at the bottom of this article.
	Posted on 2012-05-22 06:52:32

Name:	Mark
Location:	India
Subject:	*Niacin required*
	Hi, my age is 46, and I consume 40mg of Naicin each day to control my blood pressure. My lipoprotein (a) level is 62, can anyone suggest how I can reduce it without any side effects?
	Posted on 2012-07-13 19:04:22

Name:	Anonymous
Subject:	*Niacin Levels*
	I'm taking about 500mg of nicotinic acid per day with only small side-effects. Just some mild flushing which lasts only a few minutes. This has definitely reduced my heart failure symptoms.
	Posted on 2012-09-08 18:15:10

Name:	Sarah
Location:	Cheltenham
Subject:	*Marmite*
	I just want to say that I love the stuff :D
	Posted on 2012-09-12 17:30:44

Name:	Anonymous
Subject:	*Niacin Complications*
	Hello, I've just been prescribed niacin to try and elevate my good cholesterol levels, which are low. I have high cholesterol but can not tolerate the usual medicines such as lipitor etc. I also have type II diabetes will the niacin not elevate my already high blood sugar levels? I'm also confused about the contradictions between what niacin helps and what too much niacin causes. Thank you, Candice.
	Posted on 2012-09-17 21:54:57

Name:	Jim
Subject:	*Marmite and Glutamic Acid*
	Niacin is a critical micronutrient but marmite as a health recommendation is shameful! Marmite is chemically denatured protein. Just like MSG, Marmite delivers a neurotoxic dose of the free amino acid "glutamic acid", which, at unnaturally high blood concentrations, triggers neurons to fire, and keep firing until cell death. Heart, brain, and pancreas are organs where homeostasis is easily disrupted by this amino acid neurotransmitter. In nature aminos are chemically bound to each other, and our body's digestive organs decide when they are made available. "MSG" so to speak, has many aliases, Yeast extract is but one....please cross-reference marmite, or yeast extract with MSG.
	Posted on 2012-10-09 18:28:18

Name:	HealthAliciousNess
Subject:	*RE: Marmite and Glutamic Acid*
	Hi Jim, thanks for making this point and bringing this issue to light. Just going to counter by saying that many cultures, such as Japan, consume MSG and glutamic acid with no wide spread health affects, and that people should pay attention to the qualifier in your comment of "unnaturally high blood concentrations", since most nutrients at unaturally high levels are unhealthy. Given this perspective, yeast extract, such as Marmite, is probably still a good food for most people.
	Posted on 2012-10-09 18:43:15

Name:	MJ
Location:	Ohio
Subject:	*Schizophrenia and Hoffer*
	As you may or may not know, Dr Hoffer discovered that some brain-damaged people did have an extreme need for niacin that in some cases required daily doses of 3000mg. Yes that's not a typo, and it cured 80% of the schizophrenia patients. Even the idea that niacin raised brain functions to clarity was confirmation of the potential need for some. Even the doses for depression were ignored though it's a frequent symptom of violent brain problems. Imagine what we could do with our out-of-control crime and prison situation, with modest amounts of inexpensive niacin, in one form or another. Look for Hoffer's published work. TTYL.
	Posted on 2012-10-22 19:52:09

Name:	Jan
Location:	Michigan
Subject:	*Too much niacin*
	I have noticed that niacin is in many food products...health drinks, snacks, cereals, etc. My problem is I get too much niacin. I have had a strong twitching of muscles in my calves and also had charley horses prior to cutting down niacin. I deleted multivitamins and also a B complex supplement I was taking. Months later, it is greatly reduced, but I am no longer getting the multivitamins I wanted to supplement my diet. Are mfgers not sensitive to this problem?? I am trying to avoid niacin, but it is difficult to find a variety diet that is not loaded with doses of niacin.
	Posted on 2012-12-21 07:50:08

Name:	SG
Location:	California
Subject:	*RE: Too much niacin*
	To Jan from Michigan, your muscle twitches are not caused by niacin, but lack of magnesium. Take some. Low magnesium is caused by too much calcium, prescription drugs, soft water, processed foods and sodas. Also, why are you buying processed vitamin enriched foods? Just purchase real food and you will not have to worry. Anyway, niacin is not the culprit in your case.
	Posted on 2013-01-18 22:10:08

Name:	Sophie Barcant
Location:	Trinidad,WI
Subject:	*Niacin and depression*
	I heard of the 3000mg Niacin treating schizophrenia and other mental conditions...so started on 2500mg flush free Niacin for my moderate depression. I have been on it for 4 months but now take between 1000-1500mg most days. I was able to reduce my anti depressants to 2 tablets a week..Lexapro 10mg.. I marvel at the effectiveness of Niacin but am concerned now about liver damage or diabetes. Who can guide me?..Doctors in my region would scoff at this treatment for depression!!
	Posted on 2013-03-13 22:59:19

Name:	Sam M
Location:	London
Subject:	*My Experience Taking 500mg Niacin*
	I have now been taking 500mg Niacin everyday for over seven years, and it has been good to my skin and well being so far. I love the skin flushing and itching...I think this may be why my skin feels better. 10min after taking it with a little solid food I go to bed, fall sleep quickly, do not notice the skin itches, and the next thing I know is when I wake up in the morning.
	Posted on 2013-04-27 02:24:43

Comments.

Name:	Sam Chapman
Location:	Reading
Subject:	*Marmite Consumption*
	I have been 'addicted' to Marmite for decades, and have found that spread thickly, it elevates my concentration. I'm assuming this is because of the Niacin content, but I do wonder if I'm as a consequence, taking in too much salt!
	Posted on 2012-02-05 22:03:48

Name:	HealthAliciousNess
Subject:	*RE: Marmite Consumption*
	Hi Sam, thanks for your question. Marmite is a very potent source of niacin. One teaspoon will provide 29% of the DV (Percent Daily Value) for niacin, but only 9% of the DV for sodium (salt). This means that you can probably eat 3-5 teaspoons of Marmite, depending on how much sodium you get from other parts of your diet. Maybe try to measure how many teaspoons of Marmite you eat? Also, monitor your blood pressure, as long as it stays in a normal range, your sodium levels should be ok. If your blood pressure is high, then cut back on Marmite. Here are the complete nutrition facts for yeast extract spread (marmite), but check the nutrition label of your marmite to verify the sodium level.
	Posted on 2012-02-05 22:15:51

Name:	Alex
Subject:	*Niacin Overdose*
	Tell me sir, do you have any crucial evidence on the side effect of niacin overdose? Or it is just a conjecture? Please inform me. Thank you, Alex.
	Posted on 2012-05-21 18:39:21

Name:	HealthAliciousNess
Subject:	*RE: Niacin Overdose*
	Hi Alex, as this study states, having skin reactions is a common side effect of too much niacin. Liver damage and digestive disorders (diarrhea) can also occur. For more sources, see the "References" section at the bottom of this article.
	Posted on 2012-05-22 06:52:32

Name:	Mark
Location:	India
Subject:	*Niacin required*
	Hi, my age is 46, and I consume 40mg of Naicin each day to control my blood pressure. My lipoprotein (a) level is 62, can anyone suggest how I can reduce it without any side effects?
	Posted on 2012-07-13 19:04:22

Name:	Anonymous
Subject:	*Niacin Levels*
	I'm taking about 500mg of nicotinic acid per day with only small side-effects. Just some mild flushing which lasts only a few minutes. This has definitely reduced my heart failure symptoms.
	Posted on 2012-09-08 18:15:10

Name:	Sarah
Location:	Cheltenham
Subject:	*Marmite*
	I just want to say that I love the stuff :D
	Posted on 2012-09-12 17:30:44

Name:	Anonymous
Subject:	*Niacin Complications*
	Hello, I've just been prescribed niacin to try and elevate my good cholesterol levels, which are low. I have high cholesterol but can not tolerate the usual medicines such as lipitor etc. I also have type II diabetes will the niacin not elevate my already high blood sugar levels? I'm also confused about the contradictions between what niacin helps and what too much niacin causes. Thank you, Candice.
	Posted on 2012-09-17 21:54:57

Name:	Jim
Subject:	*Marmite and Glutamic Acid*
	Niacin is a critical micronutrient but marmite as a health recommendation is shameful! Marmite is chemically denatured protein. Just like MSG, Marmite delivers a neurotoxic dose of the free amino acid "glutamic acid", which, at unnaturally high blood concentrations, triggers neurons to fire, and keep firing until cell death. Heart, brain, and pancreas are organs where homeostasis is easily disrupted by this amino acid neurotransmitter. In nature aminos are chemically bound to each other, and our body's digestive organs decide when they are made available. "MSG" so to speak, has many aliases, Yeast extract is but one....please cross-reference marmite, or yeast extract with MSG.
	Posted on 2012-10-09 18:28:18

Name:	HealthAliciousNess
Subject:	*RE: Marmite and Glutamic Acid*
	Hi Jim, thanks for making this point and bringing this issue to light. Just going to counter by saying that many cultures, such as Japan, consume MSG and glutamic acid with no wide spread health affects, and that people should pay attention to the qualifier in your comment of "unnaturally high blood concentrations", since most nutrients at unaturally high levels are unhealthy. Given this perspective, yeast extract, such as Marmite, is probably still a good food for most people.
	Posted on 2012-10-09 18:43:15

Name:	MJ
Location:	Ohio
Subject:	*Schizophrenia and Hoffer*
	As you may or may not know, Dr Hoffer discovered that some brain-damaged people did have an extreme need for niacin that in some cases required daily doses of 3000mg. Yes that's not a typo, and it cured 80% of the schizophrenia patients. Even the idea that niacin raised brain functions to clarity was confirmation of the potential need for some. Even the doses for depression were ignored though it's a frequent symptom of violent brain problems. Imagine what we could do with our out-of-control crime and prison situation, with modest amounts of inexpensive niacin, in one form or another. Look for Hoffer's published work. TTYL.
	Posted on 2012-10-22 19:52:09

Name:	Jan
Location:	Michigan
Subject:	*Too much niacin*
	I have noticed that niacin is in many food products...health drinks, snacks, cereals, etc. My problem is I get too much niacin. I have had a strong twitching of muscles in my calves and also had charley horses prior to cutting down niacin. I deleted multivitamins and also a B complex supplement I was taking. Months later, it is greatly reduced, but I am no longer getting the multivitamins I wanted to supplement my diet. Are mfgers not sensitive to this problem?? I am trying to avoid niacin, but it is difficult to find a variety diet that is not loaded with doses of niacin.
	Posted on 2012-12-21 07:50:08

Name:	SG
Location:	California
Subject:	*RE: Too much niacin*
	To Jan from Michigan, your muscle twitches are not caused by niacin, but lack of magnesium. Take some. Low magnesium is caused by too much calcium, prescription drugs, soft water, processed foods and sodas. Also, why are you buying processed vitamin enriched foods? Just purchase real food and you will not have to worry. Anyway, niacin is not the culprit in your case.
	Posted on 2013-01-18 22:10:08

Name:	Sophie Barcant
Location:	Trinidad,WI
Subject:	*Niacin and depression*
	I heard of the 3000mg Niacin treating schizophrenia and other mental conditions...so started on 2500mg flush free Niacin for my moderate depression. I have been on it for 4 months but now take between 1000-1500mg most days. I was able to reduce my anti depressants to 2 tablets a week..Lexapro 10mg.. I marvel at the effectiveness of Niacin but am concerned now about liver damage or diabetes. Who can guide me?..Doctors in my region would scoff at this treatment for depression!!
	Posted on 2013-03-13 22:59:19

Name:	Sam M
Location:	London
Subject:	*My Experience Taking 500mg Niacin*
	I have now been taking 500mg Niacin everyday for over seven years, and it has been good to my skin and well being so far. I love the skin flushing and itching...I think this may be why my skin feels better. 10min after taking it with a little solid food I go to bed, fall sleep quickly, do not notice the skin itches, and the next thing I know is when I wake up in the morning.
	Posted on 2013-04-27 02:24:43

Related Aritcles

References

USDA National Nutrient Database for Standard Reference, Release 20.
"Guidelines for Niacin Therapy For the Treatment of Elevated Lipoprotein a (Lpa)". Rush Hemophilia & Thrombophilia Center. August 15, 2002, Revised July 27, 2005. Retrieved 20 November 2009. "facial flushing is a common side effect of niacin therapy that usually subsides after several weeks of consistent niacin use"

Katzung, Bertram G. (2006). Basic and clinical pharmacology. New York: McGraw-Hill Medical Publishing Division. ISBN 0071451536.

Greenbaum CJ, Kahn SE, Palmer JP. Nicotinamide's effects on glucose metabolism in subjects at risk for IDDM. Diabetes. 1996;45(11):1631-1634.

Lampeter EF, Klinghammer A, Scherbaum WA, et al. The Deutsche Nicotinamide Intervention Study: an attempt to prevent type 1 diabetes. DENIS Group. Diabetes. 1998;47(6):980-984.

Hageman GJ, Stierum RH. Niacin, poly(ADP-ribose) polymerase-1 and genomic stability. Mutat Res. 2001;475(1-2):45-56.

Jacobson EL, Shieh WM, Huang AC. Mapping the role of NAD metabolism in prevention and treatment of carcinogenesis. Mol Cell Biochem. 1999;193(1-2):69-74.

Weitberg AB. Effect of nicotinic acid supplementation in vivo on oxygen radical-induced genetic damage in human lymphocytes. Mutat Res. 1989;216(4):197-201.

Tang AM, Graham NM, Saah AJ. Effects of micronutrient intake on survival in human immunodeficiency virus type 1 infection. Am J Epidemiol. 1996;143(12):1244-1256.

Brown RR, Ozaki Y, Datta SP, Borden EC, Sondel PM, Malone DG. Implications of interferon-induced tryptophan catabolism in cancer, auto-immune diseases and AIDS. Adv Exp Med Biol. 1991;294:425-435.

Murray MF, Langan M, MacGregor RR. Increased plasma tryptophan in HIV-infected patients treated with pharmacologic doses of nicotinamide. Nutrition. 2001;17(7-8):654-656.