Niacin, a water-soluble B vitamin also known as vitamin B3, promotes efficient digestion and conversion of food and nutrients into energy. Niacin also helps the skin and nerves to function properly. Niacin deficiency can cause digestive problems and inflamed skin. On the other hand, overly large doses of niacin can cause liver damage, rashes or ulcers. The Food and Nutrition Board at the Institute of Medicine recommends that infants and children get 2 to 12 milligrams of niacin per day, with recommended daily intake values increasing as they get older. Adult males should get 16 milligrams of niacin each day, and adult females should get 14 milligrams. Consult your doctor to find out how much niacin you need in your diet. Niacin occurs naturally in a variety of foods, and many enriched grain products have added niacin.
Meat, Poultry and Fish
Meat and poultry, such as beef, veal, lamb, pork, chicken and turkey provide good sources of niacin, as well as protein, iron and other important nutrients. Choose lean meats for the healthiest option. Fish and shellfish, such as salmon, catfish, mackerel, shrimp and crab, also contain niacin.
Nuts and Legumes
Nuts and legumes, such as peanuts, sunflower seeds, lentils and kidney beans, provide a good source of niacin. You can also get niacin in peanut butter and other nut butters. Nuts and beans also provide a source of protein.
Grains
Fortified cereals and breads provide a good source of niacin, as do English muffins, bagels, pita bread and bran muffins. Niacin also occurs naturally in whole grains such as bulgur and oats. Whole grains provide good sources of fiber as well.
Animal By-products
Milk, yogurt, cheese and other dairy products provide some niacin, as do eggs. Dairy products are also rich in calcium, and eggs provide a good source of protein.
