Niacin (B3)
Last Updated on Sunday, 28 February 2010 21:07
Niacin, also called B3, is a water-soluble, complex-B vitamin. It is important in converting proteins, fats and carbohydrates into energy as well as assisting in the functioning of the digestive system, nervous system and skin. It also helps your body to process fats and stabilize blood sugar.
Symptoms of a niacin deficiency include lack of appetite, overall and muscle weakness, skin infections and digestive problems.
Recommended Intakes
The Food & Nutrition Board at the Institute of the National Academies established recommended dietary allowances for niacin for children and adults. They are listed below in milligrams (mg) per day.
Age | Males (mg/day) | Females(mg/day) | Pregnant(mg/day) | Lactating(mg/day) |
| 0-6 months | 2 | 2 | N/A | N/A |
| 6-12 months | 4 | 4 | N/A | N/A |
| 1-3 years | 6 | 6 | N/A | N/A |
| 4-8 years | 8 | 8 | N/A | N/A |
| 9-13 years | 12 | 12 | N/A | N/A |
| 14+ years | 16 | 14 | 18 | 17 |
Sources of Niacin
| Food | Serving | Milligrams per serving (mg) |
Cereal-Kellogg’s All-Bran Wheat Flakes | ¾ cup | 20.010 |
Cereal- GM Total Corn Flakes | 1 1/3 | 20.010 |
Beef, variety meets and by-products, liver, cooked, pan-fried | 3 oz | 14.732 |
Chicken breast | ½ breast | 14.732 |
Tuna salad | 1 cup | 13.735 |
Swordfish (cooked, dry heat) | 1 piece | 12.797 |
Halibut | ½ filet | 11.326 |
Tuna, light canned in water, drained | 3 oz | 11.288 |
Duck, meat only cooked, roasted | ½ duck | 11.271 |
