Vitamin B3 Sources

Food sources

Good sources of niacin include yeast, meat, poultry, fish (e.g., tuna, salmon), cereals (especially fortified cereals), legumes, and seeds. Milk, green leafy vegetables, coffee, and tea also provide some niacin. In plants, especially mature cereal grains like corn and wheat, niacin may be bound to sugar molecules in the form of glycosides, which significantly decrease niacin bioavailability.

In the United States, the average dietary intake of niacin is about 30 mg/day for young adult men and 20 mg/day for young adult women. In a sample of adults over the age of 60, men were found to have an average dietary intake of 21 mg/day and women 17 mg/day. Some foods with substantial amounts of niacin are listed in the table below along with their niacin content in milligrams (mg). Food composition tables generally list niacin content without including niacin equivalents (NE) from tryptophan, or any adjustment for niacin bioavailability.

Food	Serving	Niacin (mg)
Chicken (light meat)	3 ounces* (cooked without skin)	10.6
Turkey (light meat)	3 ounces (cooked without skin)	5.8
Beef (lean)	3 ounces (cooked)	3.1
Salmon	3 ounces (cooked)	8.5
Tuna (light, packed in water)	3 ounces	11.3
Bread (whole wheat)	1 slice	1.1
Cereal (unfortified)	1 cup	5-7
Cereal (fortified)	1 cup	20-27
Pasta (enriched)	1 cup (cooked)	2.3
Peanuts	1 ounce (dry roasted)	3.8
Lentils	1 cup (cooked)	2.1
Lima beans	1 cup (cooked)	1.8
Coffee (brewed)	1 cup	0.5

*A 3-ounce serving of meat is about the size of a deck of cards.

Supplements

Niacin supplements are available as nicotinamide or nicotinic acid. Nicotinamide is the form of niacin typically used in nutritional supplements and in food fortification. Nicotinic acid is available over the counter and with a prescription as a cholesterol-lowering agent. The nomenclature for nicotinic acid formulations can be confusing. Nicotinic acid is available over the counter in an "immediate-release" (crystalline), and "slow-release" or "timed-release form". A shorter acting timed-release preparation referred to as "intermediate release" or "extended release" nicotinic acid is available by prescription. Due to the potential for side effects, medical supervision is recommended for the use of nicotinic acid as a cholesterol-lowering agent.