Vitamin B3 (Niacin)
Essential for cellular health, mental clarity, and vibrant skin
Daily Target:
16.5 milligrams (mg) for men / 13.2 mg for women
Vitamin B3, or Niacin, is a multitasking nutrient that works at a foundational, cellular level. It's essential for converting the food you eat into energy and plays a critical role in DNA repair, which helps keep your cells healthy and functioning correctly. This vital work supports everything from your nervous system to the health of your skin. A practical quality of Niacin is its resilience. It is remarkably heat-stable, so its nutritional value holds up well during cooking, making it a reliable nutrient in many of your favorite meals.
Good sources
Brown rice serving
provides
3 mg
1 chicken breast
provides
22.6 mg
20 peanuts
provides
4 mg
1 portion of tuna (100 g)
provides
10 mg
1 slice of wholemeal bread
provides
2.5 mg
What the research says
🇬🇧Learn about the B vitamins' key role in your health, the best food sources, and the daily amount to aim for.NHS: vitamin B guide
