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vitamin B3 foods
Vitamin B3 foods

Chemical composition: Under the names niacin, PP factor, or vitamin B3, two equally active natural substances are included: nicotinic acid (this has nothing to with the nicotine in tobacco), which is present in vitamin B3 foods as well as plant-based foods, and nicotinamide, which is found in milk, eggs, fish, and meat.

Vitamin B3 sources: Foods provide niacin in either of these forms or both

  • Performed niacin, which is found in foods in the form of nicotinic acid or nicotinamide.
  • Transformed niacin by the modification of tryptophan (essential amino acid) contained in food proteins. Tryptophan transforms in the body in such a way that 60 mg of this amino acid becomes 1 mg of niacin.

Units of measure: The niacin content of foods is measured in mg of niacin equivalents (mg NE). This measure includes both the performed niacin present in a food and that formed from tryptophan.

basket of delicious bran muffins

Vitamin B3 function: Intervenes as a coenzyme in energy production in the cells. It is necessary for body growth. Niacin from plant sources (nicotinic acid) reduces cholesterol levels. Niacin from animal sources (nicotinamide) does not have the same effect.

vitamin b3 foods vegan
Vitamin B3 foods: Important for pregnant women

Vitamin B3 deficiency: Skin disorders (dermatitis, pellagra in advanced cases) and nervous system disorders (depression, anxiety).

Increased need: Periods of growth, pregnancy, skin, and nervous system disorders.

Loss during the processing of foods: Niacin is the most stable of all vitamins and deteriorated very little with heat, freezing, or long-term food storage.

Vitamin B3 Supplement

Top Vitamin B3 Foods

Food (per each 100 g of raw edible portion)Quantity
Peach  1.02 mg NE
Artichoke  1.05 mg NE
Cherimoya  1.30 mg NE
Asparagus  1.54 mg NE
Potato  2.02 mg NE
Sweet corn  2.08 mg NE
Avocado  2.27 mg NE
Tofu  2.30 mg NE
White rice  2.88 mg NE
Date  3.03 mg NE
English walnut  4.19 mg NE
Whole-grain rice  5.91 mg NE
Whole-grain bread  6.17 mg NE
Almond  9.33 mg NE
Buckwheat10.2 mg NE
Sesame11.0 mg NE
Wheat germ12.1 mg NE
Peanut butter17.6 mg NE
Bran18.3 mg NE
Natural yogurt  0.657 mg NE
Nonfat milk  0.888 mg NE
Fresh egg  2.61 mg NE
Cod  5.38 mg NE
Gruyere cheese  7.12 mg NE
Pork loin  8.65 mg NE
Salmon11.6 mg NE
Beefsteak11.7 mg NE
Baked Chicken13.6 mg NE
Beef liver14.9 mg NE
Tuna, canned in oil17.8 mg NE
% Daily Value (based on a 2000 calorie diet)
provided by 100 g of this food


George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 1. Chai Wan: Editorial Safeliz, 2005. 392. Print. [vitamin B3 foods]

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