N is for Niacin

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NUTRITION TIP THURSDAY

N | Niacin

Niacin, or vitamin B3, is a water-soluble vitamin that can be readily found in the American diet or available as a supplement for people with special circumstances. Remember, always consult your doctor before starting a new vitamin regimen! Learn the ins and outs of Niacin below.

Function:

All B vitamins play a large role in energy production. B vitamins also help to create a healthy liver, skin, hair, eyes, and nervous system. Niacin also plays a role in hormone production and inflammation suppression.

Benefits:

  • Increased good cholesterol
  • Decreased bad cholesterol
  • Lowers triglycerides
  • Improves skin
  • Boosts brain function

Recommended Dietary Allowance (RDA):

  • Adult Men: 16 mg/day
  • Adult Women: 14 mg/day

Niacin Deficiency- Very rare, the Western diet includes plenty of sources of niacin and all B vitamins.

Niacin Toxicity- Typically only happens when people are supplementing Niacin. Too much niacin can present itself via diarrhea, itching, abdominal pain, skin flushing and dizziness.  

Niacin Rich Foods

Food, Serving Size, Percent Daily Value

  • Tuna, 4oz, 156% DV
  • Chicken, 4oz, 97% DV
  • Salmon, 4oz, 56% DV
  • Beef, 4oz, 48% DV
  • Asparagus, 1 cup, 12% DV
  • Tomatoes, 1 cup, 7% DV
  • Peanuts, ¼ cup, 28% DV
  • Brown Rice, 1 cup, 19% DV
  • Green Peas, 1 cup, 17% Dv
  • Cantaloupe, 1 cup, 7% DV
  • Swiss Chard, 1 cup, 4% DV

Sources:

WH Foods

Healthline

U Maryland Medical Center

 


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