Nutrient glossary
What is vitamin B3 (Niacin)?
Niacin runs the redox reactions that release energy in every cell; meat, fish and peanuts are dense in it.
Reviewed 20 July 2026. General information, not medical advice.
The short version
Niacin forms NAD, the molecule at the centre of turning food into energy and repairing DNA. Meat, fish, peanuts and wholegrains carry it directly, and the body can also make some from the amino acid tryptophan.
True deficiency (pellagra) is rare where diets contain protein, so for most people niacin quietly takes care of itself.
Daily reference
16.5 mg a day
The reference is 16.5 mg a day for men and 13.2 mg for women. High-dose supplements cause flushing and belong under medical advice.
This is the fixed adult reference used across these pages. In the app, your amount adjusts to your body and way of eating.
Best food sources of vitamin B3 (Niacin)
Full ranking| Food | Per serving | Per 100g |
|---|---|---|
| Tuna Steak | 28.7 mg | 22.1 mg |
| Chicken Breast | 23.3 mg | 13.7 mg |
| Beef Liver | 14.9 mg | 17.5 mg |
| Duck Breast | 14.6 mg | 10.4 mg |
| Turkey Breast | 14.2 mg | 11.8 mg |
| Tuna (canned) | 14 mg | 11.7 mg |
| Salmon Fillet | 12.9 mg | 8.6 mg |
| Roast Chicken | 12.8 mg | 9.2 mg |
Common questions
- What is a niacin flush?
- Doses of nicotinic acid well above food levels dilate skin blood vessels, causing hot red tingling for an hour or so. Food never does this.
- Which foods are highest in niacin?
- Chicken breast, tuna, turkey, peanuts and fortified cereals top the everyday list.