• Vitamins and Supplements

Everything You Need to Know About Vitamin B3

Medically reviewed and edited by Harmony Vance, APRN

Do you often feel fatigued, struggle with persistent skin issues, or have brain fog? These common health concerns could be linked to something as simple as a lack of vitamin B3.

As one of the eight essential B vitamins, vitamin B3 helps maintain various processes and systems in the body that support your overall health.

That’s why it’s important to understand how this vitamin affects your body and how you can ensure an adequate intake.

In this article, we’ll look at everything you need to know about vitamin B3 to help you stay healthy.

What is Niacin (Vitamin B3)?

Vitamin B3 — or niacin — is a water-soluble vitamin essential for maintaining important bodily processes, such as your digestive system and skin health.

It exists in two main forms: niacin (nicotinic acid) and niacinamide (nicotinamide). Each type has its distinct functions and health benefits.

Here are the main differences between the two:

• Niacin: This form of vitamin B3 is ingested through dietary niacin supplements or foods high in this nutrient. It can enhance digestive, cardiovascular, and other internal health processes.

• Niacinamide: This form is topically applied and commonly found in skincare products. It can help promote clear and healthy skin by fighting acne, hyperpigmentation (dark spots), and excess sebum (oil).

Health Benefits of Vitamin B3 

Supports energy production 

Because niacin is part of the B vitamin family, it plays an important role in helping the body produce energy.

It supports the conversion of food into fuel that the body needs to function properly by helping to break down nutrients. 

This is a vital part of a metabolic pathway called adenosine triphosphate (ATP), which occurs when nutrients react with chemicals to produce energy.

Vitamin B3 also makes this process more efficient, increasing energy levels throughout the day.

Enhances brain function 

Vitamin B3 is vital for maintaining cognitive health and supporting the nervous system. It does this by aiding the following processes:

• Neurotransmitter production: Vitamin B3 stimulates the production of neurotransmitters — the chemical messengers that transmit signals between nerve cells — like serotonin and dopamine. These neurotransmitters regulate mood and can help reduce the symptoms of conditions like anxiety and depression.

• Cellular repair: Niacin promotes cellular repair processes, and its antioxidant properties reduce oxidative stress and inflammation — two factors associated with cognitive decline. This can help reduce your risk of developing neurodegenerative diseases like Alzheimer’s and dementia.

Supports digestive health

Niacin can also help maintain a healthy digestive system by promoting proper metabolic function and preventing gastrointestinal disorders.

It’s involved in the production of hydrochloric acid in the stomach, which is a compound that helps break down and digest food to absorb nutrients.

Vitamin B3 can support more efficient production of this acid, helping the stomach digest food more effectively.

Niacin also helps to keep the gastrointestinal tract lining strong. This is crucial for preventing leaky gut and other inflammatory digestive disorders.

Improves blood fat levels

One of the most well-researched benefits of vitamin B3 is its ability to improve your blood fat levels, which can enhance your cardiovascular health.

It does this by reducing low-density lipoprotein (LDL) cholesterol — or “bad” cholesterol — which is a significant risk factor for cardiovascular disease and high blood pressure.

In addition to lowering LDL levels, niacin can also raise high-density lipoprotein (HDL) cholesterol — or “good” cholesterol — levels in the body.

HDL cholesterol helps prevent the buildup of plaque and fatty deposits in the arteries, lowering the risk of coronary artery disease and other cardiovascular events.

Promotes healthy skin

Topical vitamin B3 — commonly known as niacinamide — is a popular ingredient in various skincare products.

It’s known for its numerous benefits that can improve your skin health and appearance by:

• Strengthening the skin barrier to help retain moisture and keep you protected from environmental damage 

• Reducing dark spots and promoting a more even skin tone by preventing the overproduction of melanin, the pigment responsible for the color of your complexion

• Soothing redness and irritation by reducing inflammation, helping to treat conditions like acne and rosacea 

• Reducing the appearance of fine lines and wrinkles by stimulating the production of collagen — a protein responsible for keeping the skin firm 

• Repairing UV ray damage to reduce sun-induced aging 

Niacinamide is also a great option for individuals with sensitive skin, as it’s gentle enough to prevent any irritation or adverse effects.

Dietary Sources and Vitamin B3 Supplements

Animal-based sources

Animal products are typically the richest sources of vitamin B3 and you can ensure a sufficient intake with just a small portion. Common food items you can include in your diet are:

• Grilled chicken breast: This is both a lean protein source and a rich source of vitamin B3. A single serving of around 85 grams (g) can provide roughly 10.3 milligrams (mg) of niacin.

• Roasted turkey breast: Like chicken, turkey breast is a lean protein high in vitamin B3. An 85 g serving contains around 10 mg of niacin.

• Liver: Organ meats like liver are among the most concentrated sources of vitamin B3. A single serving of liver (100 g) can provide 14.7 mg of niacin.

• Tuna: Tuna is an excellent source of vitamin B3, providing 18.8 mg of niacin per serving. 

• Salmon: Salmon is another great source of niacin, containing around 8.5 mg per serving. It’s also rich in omega-3 fatty acids and protein, which help support health.

Plant-based sources 

For individuals on a plant-based diet, several food options can provide a good source of vitamin B3. These include:

• Baked potatoes: This popular side dish is a surprisingly good source of vitamin B3 and is also rich in fiber and a variety of other vitamins and minerals. One medium-sized potato contains around 2.3 mg of vitamin B3.

• Roasted peanuts: Peanuts are not only a healthy snack but also a valuable source of niacin. One packet of peanuts (around 28 g) can provide up to 4.2 mg of vitamin B3.

• Avocado: Avocado is known for its healthy fats but also contains a good amount of vitamin B3. A whole avocado contains approximately 2.5 mg of niacin.

• Brown rice: Whole grains like brown rice are a good source of vitamin B3, providing about 2.6 mg of niacin per cup (cooked).

Fortified foods

Many foods are fortified with vitamin B3 to help people meet their daily requirements.

This means vitamin B3 isn’t naturally found in a specific product and has been added during a chemical process. However, these foods are still nutrient-dense and safe for consumption.

Popular fortified foods high in niacin include breakfast cereals — which contain about 3.2 mg per serving — and products made with flour, like bread or pasta.

Dietary supplements

Some people may have difficulties getting enough vitamin B3 through their diet and may consider taking niacin supplements. 

These are high doses of vitamin B3 that are available as standalone supplements or as part of a B complex vitamin. 

It’s recommended that you consult your doctor about using niacin supplementation to ensure you take the correct dose for your individual needs.

How Much Vitamin B3 Do You Need?

The recommended daily intake (RDI) of vitamin B3 varies, depending on age, gender, and life stage. You can follow these general guidelines set out in the table below.

Elderly individuals — aged 65 and older — are advised to consult their doctor about the appropriate amount of vitamin B3 they need to consume.

What happens if you don’t get enough vitamin B3?

Consistently consuming less niacin than required can lead to a deficiency. If left untreated, vitamin B3 deficiencies can cause serious health complications, including:

• Persistent fatigue and weakness 

• Appetite loss

• Skin disorders, including inflammation and lesions

• Increased risk of cardiovascular issues and heart disease

• Pellagra – a disease that causes dermatitis – digestive issues, cognitive decline, and, in severe cases, death

If you suspect that you have a vitamin B3 deficiency, consult your doctor on ways to address it as soon as possible to avoid any complications. 

Easily Manage Your Vitamin Intake with LifeMD

If you’re looking for more information on how to improve your vitamin intake to better support your overall well-being, LifeMD has got you covered.

A team of medical professionals can guide you on healthy habits — all from the comfort of your home. 

Make an appointment with LifeMD to take control of your health today.

Harmony Vance, APRN

Harmony is a family nurse practitioner and has been caring for patients for over 20 years through various roles in the medical field. She graduated in 2018 with a Master's Degree and a focus on family care.

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