The foods richest in vitamin B3

Vitamin B3: essential for the body to function properly

Vitamin B3 is also known as niacin or vitamin PP (for pellagra preventive). It belongs to the group of water-soluble type B vitamins.

What is vitamin B3 used for?

Vitamin B3 (niacin) contributes to:

• normal psychological functions
• normal energy metabolism
• normal functioning of the nervous system
• maintenance of normal skin and mucous membranes
• reducing fatigue

In biological terms, vitamin B3 is a precursor of two major coenzymes (NAD+ and NADP+), both of which are involved in the metabolism of carbohydrates, lipids and proteins, and in the production of cellular energy.

What are the recommended daily allowances?

The recommended daily allowance (RDA) for vitamin B3 is around 14 mg/day for an adult man and 11 mg/day for an adult woman (1).

In the event of vitamin B3 deficiency, a number of symptoms can be observed: persistent fatigue, nervousness, loss of appetite or increased skin sensitivity.

In extreme cases, niacin deficiency results in a disease (pellagra). This causes the appearance of skin lesions and serious digestive and neurological disorders (which can even lead to death).

Vitamin B3 is an essential vitamin, manufactured by the body from tryptophan, an amino acid supplied by the diet. But the body cannot synthesise it in sufficient quantities.

To cover our daily niacin requirements, we therefore need to eat vitamin B3-rich foods on a regular basis.

Classification of foods richest in vitamin B3

Vitamin B3 is found in a wide variety of foods, both animal and vegetable. Here are the food sources to choose.

Animal sources of vitamin B3

Foods of animal origin are generally the most concentrated in vitamin B3:

• cooked calf's liver: around 18 mg/100 g
• salmon: around 18 mg/100 g
• tinned tuna in oil: around 17 mg/100 g
• roast chicken (white): approx. 15 mg/100 g
• turkey escalope: approx. 13 mg/100 g
• mackerel: approx. 11 mg/100 g
• roast veal: approx. 10 mg/100 g
• cooked salmon: approx. 9 mg/100 g
• cooked ham: approx. 6 mg/100 g

These foods are excellent choices for covering daily intakes, particularly for people who are active or prone to fatigue.

Plant sources of vitamin B3

Vitamin B3 is also present in a number of oilseeds, cereals and vegetables:

• brewer's yeast: around 20 mg/100 g
• peanuts: around 13 mg/100 g
• chia seeds: approx. 8 mg/100 g
• cooked button mushrooms: approx. 5 mg/100 g
• almonds: approx. 3 mg/100 g
• wholemeal bread: approx. 3 mg/100 g
• lentils: approx. 2mg/100 g

Nuts, legumes and wholegrain cereals are good vegetable sources of vitamin B3. Combined with a varied diet, they enable vegetarians to better cover their needs.

Which food is richest in vitamin B3?

Although rarely consumed in large quantities on a daily basis, brewer's yeast remains one of the foods richest in vitamin B3, with an exceptional concentration.

In practice, however, it is more common foods such as beef liver, roast turkey, tinned tuna or roasted peanuts that make it more realistic to reach the recommended daily intake, thanks to their high content and frequent presence in the diet.

Vitamin B3 food supplements

If your diet is not varied enough, or if you suffer from persistent fatigue, you can opt for targeted supplementation. There are several forms of vitamin B3-based food supplements on the market, with varying dosages and uses.

Niacinamide: for a gentle intake of vitamin B3

Niacinamide is a form of vitamin B3 which, unlike nicotinic acid, does not cause skin redness (also known as a flush).

Well tolerated, it is often used in supplements targeting energy, concentration or cellular ageing.

Discover Niacinamide Vitamin B3, a perfectly assimilated vitamin B3 food supplement.

B vitamin complexes and multivitamins: for complete daily coverage

Coenzyme vitamin B formulas are ideal for supporting energy metabolism and nerve function, particularly during periods of stress or mental fatigue.

Providing several B-group vitamins, they generally contain moderate doses of vitamin B3 in a well-balanced form.

Discover Coenzymated B Formula, a synergistic, bioactive complex containing the full range of 8 B vitamins, in their best forms.

In addition to many other vitamins and minerals, multivitamin formulas also combine all the B group vitamins, including vitamin B3.

They provide a solid nutritional foundation, particularly for the elderly or people with unbalanced diets.

Discover Daily 3, a top-of-the-range multivitamin complex that covers all the body's needs and provides simple, effective health support.

Advanced forms of vitamin B3: nicotinamide mononucleotide and nicotinamide riboside

Certain forms of B3 are used in advanced nutraceuticals, notably for their links with cellular ageing and the production of NAD+, a key coenzyme in energy metabolism.

NMN (nicotinamide mononucleotide) is a much-studied form of vitamin B3. Supplementation with NMN could support cell longevity and the fight against ageing (2).

Find out more about Nicotinamide Mononucleotide and NMN Max, two of the most highly dosed reference food supplements on the market.

A direct precursor of NAD+ and a promising derivative of vitamin B3, nicotinamide riboside is also being studied for its effects on ageing and longevity (3).

Discover Nicotinamide Riboside Chloride, an innovative, well-tolerated form of vitamin B3.