Healthy Foods and Vitamins

Where is Vitamin B3 Found

Sources of Vitamin B3

Vitamin B3 is available in the form of nutritional supplements, and may be added to some foods, in addition to its availability in various food sources, among which we mention the following:

Tuna fish: Tuna is a good source of protein, vitamin B12, vitamin B6, and selenium, in addition to vitamin B3, as 100 grams of yellowfin tuna contain 22.1 milligrams of vitamin B3, or Equivalent to 138% of the recommended daily amount.

Where is vitamin B3 found

Chicken breast: 100 grams of low-fat chicken breast contains 9.5 milligrams of vitamin B3, or 59% of the recommended daily amount, and it is also a good source of low-fat proteins.

Brown rice: Every 100 grams of brown rice contains 2.6 milligrams of vitamin B3, or the equivalent of 16% of the recommended daily amount. It also contains vitamin B6, thiamin, and various minerals, such as: selenium, phosphorus, manganese, and magnesium.

It is worth noting that only 30% of the amount of niacin found in grains is absorbed in the body, in addition to its high fiber content. Brown rice helps reduce inflammation and improve heart health in people who are overweight or obese.

Peanuts: Peanuts are considered one of the richest plant sources of vitamin B3, as 100 grams of them provide each 100 grams of them containing approximately 14.4 milligrams of this vitamin, in addition to being rich in protein, vitamin E, vitamin B6, magnesium, manganese, and fats.

It is worth noting that consuming it on a daily basis does not affect weight gain, despite it containing high calories, and it may also contribute to reducing the risk of developing type 2 diabetes.

Salmon: The vitamin B3 content of salmon varies depending on its source, as 170 grams of wild Atlantic salmon contains approximately 17.1 milligrams of vitamin B3, while farm-raised Atlantic salmon contains 13.7 milligrams for the same amount, and salmon is considered a good source. Omega-3, which may help reduce inflammation and reduce the risk of heart disease and various immune diseases. However, wild salmon is considered to have a higher content of omega-3 compared to farm-raised salmon.

Liver: The liver is one of the best sources rich in nutrients, such as: protein, iron, vitamin A , and B vitamins, including vitamin B3, as 85 grams of cooked lamb liver contains 14.2 milligrams of vitamin B3, or the equivalent of 89% of the amount.

The recommended daily intake, and 85 grams of cooked chicken liver covers 73% for men and 83% for women of the recommended daily amount of vitamin B3.

Turkey: 170 grams of grilled turkey breast contains approximately 20 milligrams of vitamin B3, which is equivalent to 125% of the recommended daily amount.

Its content of this vitamin is less than what is found in chicken, but in return it contains tryptophan. Which the body converts into vitamin B3, which provides the body with approximately one additional milligram of vitamin B3.

Tryptophan is also used in the formation of the neurotransmitter serotonin, in addition to the formation of the hormone melatonin, both of which are important for sleep and mood.

Anchovies: Canned anchovies are relatively low cost, and therefore they are considered one of the good options for obtaining the daily requirement of vitamin B3.

The content of raw anchovies of this vitamin is estimated at approximately 11.9 milligrams per 85 grams. Anchovies are also considered a rich source of selenium.

Associated with reducing the risk of cancer, such as various types of cancer, such as lung, stomach, and prostate cancer.

Minced meat: Minced meat is a rich source of zinc , iron, protein, selenium, vitamin B12, and vitamin B3, but the amount of vitamin B3 in it varies depending on the fat content of the meat, as low-fat minced meat contains vitamin B3 in a greater amount than minced meat.

High in fat, as 85 grams of cooked low-fat ground beef contains 5.4 milligrams of vitamin B3, or the equivalent of 34% of the recommended daily amount, in addition to that grass-fed cows contain a greater amount of omega-3 and antioxidants. More than those fed on manufactured feed.

Whole Wheat: Whole wheat and its products such as bread and pasta are sources that contain a high percentage of vitamin B3, as it is found in wheat bran, which is the outer shell that is removed during the manufacture of white flour. Pasta made from whole wheat contains… Approximately 3.7 milligrams of vitamin B3 per cup.

Likely Effective

Reducing abnormal fat levels in the blood: Vitamin B3 supplements can be used to improve cholesterol and triglycerides in the blood, in doses taken by prescription, and these doses may be high.

This vitamin can also be used with fat-reducing medications in the event that the diet is insufficient, or not The effectiveness of drug treatment alone.

It is worth noting that vitamin B3 may significantly improve blood cholesterol levels, but it does not directly affect the alleviation of cardiovascular diseases, such as: heart attacks and strokes.

Treatment of severe vitamin B3 deficiency: Vitamin B3 is used to reduce the risk of niacin deficiency, or what is known as pellagra, which is linked to birth defects at birth, as a laboratory study published in The New England Journal of Medicine in 2017 showed that Consuming vitamin B3 supplements during pregnancy reduces birth defects in mice, but more studies are still needed to prove this effect in humans.

Possibly Effective

Improving metabolic syndrome: Consumption of vitamin B3 can contribute to increasing the level of good cholesterol and reducing the level of triglycerides. It is worth noting that this effect may be better when consuming this vitamin along with omega-3 by prescription.


Reducing the risk of heart disease: Vitamin B3 may help reduce factors associated with heart disease, such as: oxidative stress and inflammation associated with atherosclerosis, but a systematic review consisting of several studies, published in The American Journal of Medicine in 2017, showed that Vitamin B3 does not reduce the risk of heart attacks, strokes, or the rate of death from heart disease.

Reducing the risk of developing cataracts: Or what is known as cataracts, as it has been found that consuming vitamin B3 orally may reduce the incidence of the most common type of cataracts, which is nuclear cataracts.

Vitamin B3 Deficiency

A severe deficiency in the level of vitamin B3 leads to pellagra, which is a chronic disease that spreads in poor regions, such as China, India, and Africa.

It is worth noting that there is a relationship between pellagra and riboflavin, or what is known as vitamin B2. And vitamin B6, but vitamin B3 deficiency is the main cause of it.

This disease causes many symptoms that affect the skin, nervous system, digestive system, and mucous membranes, such as: eyes and nose, which are as follows:

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I am Khaliq Alvi. Currently I am doing P.hd on Human Nutrition and Dietetics from Sorbonne University. Previously, I have also done masters in Molecular Nutrition and Food Technology.

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