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 modifying tryptophan (essential amino acid) contained in food proteins. Tryptophan transforms in the body so that 60 mg of this amino acid becomes 1 mg of niacin.
- 240 Capsules of Niacinamide Per bottle
- 500mg of Vitamin B3 (Niacinamide) Per Capsule
- Get The Benefits of Vitamin B3 Without The “Niacin Flush”
- High Quality Vitamin B3 – Niacinamide. May Have White or Blue Lid
- Non-GMO, Gluten Free, Soy Free, and Made in a GMP Compliant, FDA Registered Facility
Units of measure: The niacin content of foods is measured in mg of niacin equivalents (mg NE). This measure includes the performed niacin present in a food and that formed from tryptophan.
Vitamin B3 function: Intervenes as a coenzyme in cell energy production. 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 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 deteriorates very little with heat, freezing, or long-term food storage.
Vitamin B3 Foods
Nutritional Yeast
This deactivated yeast flakes powerhouse is one of the top vitamin B3 foods, with just 2 tablespoons offering a staggering 16.7 milligrams – exceeding the Daily Value (DV) by over 83%! Niacin in nutritional yeast fuels metabolism supports nervous system function and promotes healthy skin. Plus, it delivers a cheesy, nutty flavor that enhances various dishes. Sprinkle it on popcorn, pasta, or roasted vegetables, or blend it into sauces for a nutritious boost.
Sunflower Seeds
These tiny nutritional vitamin B3 foods pack a powerful punch. A quarter-cup serving provides 4.2 milligrams, translating to 21% of the DV. Niacin in sunflower seeds aids energy conversion, keeps your nervous system functioning smoothly, and contributes to healthy skin. Enjoy them as a snack, and add them to salads, yogurt parfaits, or trail mix for a satisfying crunch.
Peanuts and Peanut Butter
This dynamic duo is among the delicious and protein-rich vitamin B3 foods. Two tablespoons of peanut butter contain 3.8 milligrams, fulfilling 19% of the DV. Niacin in peanuts and peanut butter supports energy metabolism, nervous system function, and healthy skin. Spread peanut butter on toast, dip apple slices in it, or incorporate it into smoothies and sauces for a nutty flavor boost.
Green Peas
Don’t underestimate these rich vitamin B3 foods. A one-cup serving of cooked green peas delivers 3.6 milligrams of this vitamin, covering 18% of the DV. Enjoy them steamed, roasted, in stir-fries, or blended into soups and dips for freshness.
Quinoa
This ancient grain is not only among the top vitamin B3 foods, but it is also an ideal source of full protein at the same time. A cooked cup of quinoa provides 2.2 milligrams, contributing 11% of the DV. Enjoy it as a side dish, in salads or bowls, or as a gluten-free alternative to couscous or rice.
Frequently Asked Question
Are there specific forms of B3 that offer different benefits?
Yes! The two main forms are nicotinic acid (niacin) and niacinamide. Niacin primarily impacts cholesterol and metabolism, while niacinamide excels in skin health and, potentially, brain function.
How can I maximize sources of vitamin B3 foods?
Pair protein-rich foods like poultry or fish with vitamin C sources like vegetables or fruits. This enhances niacin conversion from tryptophan, an amino acid.
What factors influence B3’s needs?
Age, pregnancy, and certain medical conditions can increase B3 requirements. Consult a healthcare professional for personalized guidance.
Is high-dose B3 effective for managing cholesterol beyond statins?
While it can lower LDL and triglycerides, the side effects at these doses are significant. It’s generally used only when statins are ineffective or poorly tolerated.
What’s the latest research on B3 and brain health, specifically neurodegenerative diseases?
Studies are ongoing, but the evidence for B3’s direct impact on Alzheimer’s or Parkinson’s is currently inconclusive.
Can B3 improve athletic performance or muscle recovery?
Research suggests potential benefits in energy metabolism and blood flow, but the evidence for direct performance enhancement is mixed. Speak to a sports nutritionist for personalized advice.
Are there any risks associated with high B3 intake, even from supplements?
Yes, particularly at high doses. Potential side effects include flushing, liver damage, and high blood sugar. Always consult a doctor before using B3 supplements.
Can B3 interact with other medications I’m taking?
Yes, it can. It’s crucial to disclose all medications, including over-the-counter ones, to your doctor before starting B3 supplements.
Are there any groups of people who should avoid B3 supplementation?
When considering the use of B3 supplements, individuals who are pregnant or nursing, those who have liver or renal disease, and those who suffer from gout should exercise caution and obtain the opinion of a medical practitioner before making any decisions.
DISCLAIMER: All content on this website is presented solely for educational and informational objectives. You should not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, you should talk to your doctor before using any herbal or natural medicines.
REFERENCES
- 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]
- National Institutes of Health Office of Dietary Supplements: https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/
- Linus Pauling Institute – Micronutrient Information Center: https://lpi.oregonstate.edu/mic/vitamins
- Mayo Clinic: https://www.mayocliniclabs.com/test-catalog/overview/604987
- Niacin vs. Niacinamide: https://pubmed.ncbi.nlm.nih.gov/33196157/
- Niacinamide and skin health: https://pubmed.ncbi.nlm.nih.gov/16029679/
- Niacin and brain health: https://www.ncbi.nlm.nih.gov/books/NBK526107/
- American Heart Association: https://www.webmd.com/diet/supplement-guide-niacin
- International Journal of Sports Medicine: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129136/
- National Institutes of Health Office of Dietary Supplements: https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/
- Mayo Clinic: https://www.mayocliniclabs.com/test-catalog/overview/604987
Last update on 2024-04-18 / Affiliate links / Images from Amazon Product Advertising API