Niacin is part of the B vitamin family and primarily serves to convert carbohydrates into energy. Niacin also helps boost metabolism and is essential for maintaining healthy tissue, organs and nervous system function. Like all B vitamins, niacin is water-soluble and the body cannot store it in its tissues. The only way to supply the body with sufficient niacin is through food. You can find niacin in a variety of natural and fortified sources.
Fortified Sources
Products that have been fortified with niacin tend to have a higher amount of the vitamin per serving than any other source. Some cereals contain a higher amount of niacin than any natural or fortified source with more than 20 mg per serving, according to the U.S. Department of Agriculture's National Nutrient Database for Standard Reference, Release 23. Other fortified products that contain high amounts of niacin include malted mixed chocolate drinks, oatmeal and a multitude of other cereals.
Meat
Meat is the richest natural source of niacin. Yellow fin tuna checks in at the highest non-fortified source of niacin, according to the USDA database, with nearly 20 mg per serving. Sockeye salmon contains slightly less with about 19 mg per serving, while beef and chicken each contain nearly 15 mg per serving. Duck contains more than 11 mg of niacin per serving, while turkey contains slightly more than 10 mg.
Plant Sources
Certain plant sources contain modest amounts of niacin, though not to the extent of meat. Wheat flour contains more than 10 mg of niacin per 1 cup, while tomato-based sauces can contain slightly less than 10 mg. Rice and barley each contain slightly less than 10 mg of niacin per serving, while some breads and bread-based products can have about 7 mg. Lentils and lima beans contain about 2 mg of niacin per serving.
Daily Niacin Requirements
The Food and Nutrition Board of the Institute of Medicine publishes recommended dietary allowances for all vitamins and minerals. Boys and girls ages 9 to 13 need about 12 mg of niacin each day. Men need about 16 mg of niacin each day, while women need 14 mg. Pregnant women of all ages need 18 mg of niacin each day, while lactating women of all ages need 17 mg. Children ages 1 to 3 need just 6 mg of niacin per day, while children ages 4 to 8 require 8 mg. Infants ages 6 to 12 months should get about 4 mg of niacin per day. There is no RDA for infants in their first six years of life, though the IOM believes just 2 mg is sufficient to meet the needs of this age group.
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