Niacin, also known as vitamin B3, is a vitamin considered essential for converting carbohydrates in foods into fuel for the body. It is also important for supporting proper function of adrenal glands that produce stress and sex hormones in the body, according to the University of Maryland Medical Center. Some medical researchers also believe that niacin may lower blood triglyceride levels, which can prevent arteriosclerosis and heart disease. The University of Maryland Medical Center recommends a daily dose of 16 mg for male adults, and 14 mg for adult females.
Check with your physician before increasing your niacin intake.
Step 1
Increase your intake of milk and other dairy products. According to Dr. James F. Balch, author of "Prescription for Nutritional Healing," dairy products are high in niacin. A cup of skim milk contains about 5 percent of the recommended daily amount of niacin.
Step 2
Opt for whole grain breads instead of white breads. Whole grains are rich in niacin, according to Dr. Balch. A slice of whole grain bread provides about 8 g of niacin, or about half of the recommended daily intake.
Step 3
Add lean, white-meat chicken to your diet. Chicken breast is one of the most abundant sources of niacin. According to The World's Healthiest Foods website, one roasted chicken breast offers about 72 percent of the daily recommended intake of this vitamin.
Step 4
Opt for foods high in tryptophan. According to the University of Maryland Medical Center, the body converts this amino acid into niacin, which may help lower triglyceride levels in the bloodstream. Foods high in tryptophan include eggs, beef, pork and poultry.
Step 5
Add green vegetables to your diet, such as broccoli and dandelion greens, advises Dr. Balch. These vegetables add small amounts of niacin to your diet, but they also contain other B complex vitamins that may support heart health.
Step 6
Take a B-complex vitamin supplement. According to the University of Maryland Medical Center, these supplements come in timed-release form, which may improve the body's ability to absorb niacin and other B vitamins.
Things You'll Need
- Dairy products
- Whole grain breads
- Lean chicken
- Tryptophan-rich foods
- Green vegetables
- B-complex supplement
References
- University of Maryland Medical Center: Vitamin B3 (Niacin)
- "Prescription for Nutritional Healing"; James F. Balch, M.D., and Phyllis A. Balch, C.N.C.; 1997
- The World's Healthiest Foods: Niacin---B3
