Find Out All About Vitamin B3 And How To Get Enough Each Day
Vitamin B3 is one of eight B vitamins which plays a number of important roles in the body.
There are two different types of vitamin B3; nicotinic acid and nicotinamide, and both of these are known as niacin.
Why Do We Need Vitamin B3?
We need vitamin B3 for a number of reasons. Firstly, it contributes to the normal functioning of the nervous system and along with vitamin B5 and vitamin B3 contributes to the reduction of tiredness and fatigue. Vitamin B3 also contributes to normal skin.
How Much Vitamin B3 Do We Need?
As with all of the B vitamins, vitamin B3 is water soluble, so it leaves our body when we urinate. The UK’s Department of Health advises women aged 19 to 64 to get 13.2 milligrams (mg) of every day whilst men of the same age should get 16.5mg a day. There are times when higher levels of vitamin B can be beneficial; a supplement can help safeguard those levels.
What Are The Best Food Sources Of Vitamin B3?
There are a number of foods containing vitamin B3, and all of the below contain both types; nicotinic acid and nicotinamide.
- Tuna Steak - 22.1mg per 100g
- Lean Chicken Breast - 9.5mg per 100g
- Lean Pork Chops - 8mg per 100g
- Beef - 5.6mg per 100g
- Portobello Mushrooms - 5.6mg per cup sliced
- Brown Rice - 2.6mg per 100g
- Peanuts Dry Roasted - 4.1mg per 28g
- Avocado - 3.5mg per avocado
- Green Peas - 3.2mg per cup cooked
- Sweet Potato - 1mg per 100g
Our Best Supplements Containing Vitamin B3
To safeguard your intake of this important nutrient, you might want to consider a supplement.
Vitamin B3, along with all of the other seven B vitamins can be found in Ultra Vitamin B Complex. This supplement is ideal for those with hectic lifestyles, anyone simply wanting a nutritional boost, as well as vegetarians, vegans, the over 50s and athletes.
Wellman Energy effervescent tablets provide an advanced energy release formula with 16 nutrients including 27mg of vitamin B3. Each tablet also provides iron, which supports normal oxygen transport in the body as well as essential vitamins and minerals such as folate and vitamin B5, which contribute to the reduction of tiredness and fatigue.
Wellwoman Energy is also an advanced effervescent formula providing 13 nutrients and Guarana. These effervescent tablets contain 27mg of vitamin B3 per tablet and contributes to normal energy release.
Both Wellman and Wellwoman Gummies also contain vitamin B3. Wellman Gummies contain 16mg of vitamin B3 per three natural orange flavoured gummies. They also include 21 other nutrients including vitamin B12 to help reduce tiredness and fatigue, vitamins C and D to support the immune system and also zinc which contributes to men’s reproductive health.
Wellwoman Gummies also provide comprehensive nutritional support, specifically targeted towards women’s health. Per three berry flavour gummies, there is 16mg of vitamin B3. These gummies contain zinc which help support normal hair, skin and nails, as well as vitamin B6 which contributes to the regulation of hormonal activity and folic acid and vitamin C for the normal function of the immune system.
Wellman and Wellwoman gummies are ideal for those who don’t like swallowing tablets.
Perfectil Hair contains 18mg of vitamin B3 per two tablets. Perfectil Hair provides micronutrients to support hair, skin and nails. With biotin, selenium and zinc which all contribute to the maintenance of normal hair. Vitamin B3 along with vitamin B2, biotin, zinc and iodine all contribute to the maintenance of normal skin, and selenium contributes to normal nails.
Neuromind Original has been formulated to help support cognitive function. It contains vitamin B3 as well as vitamin B5, which contributes to mental performance plus iodine, which contributes to normal cognitive function.
Neuromind Plus provides even greater support thanks to an additional Omega-3 docosahexaenoic acid (DHA) capsule which provides 300mg of DHA. DHA contributes to the maintenance of normal brain function. †
†The beneficial effect is obtained with a daily intake of 250mg of DHA.