What is Niacin (Vitamin B3) and What is It Good For?

Vitabiotics | Published: 30/09/2021 | Last Updated: 10/09/2026

What is niacin (vitamin B3)?

Vitamin B3 is one of eight B vitamins and plays a number of important roles in the body.

Vitamin B3 is also known as niacin. Both nicotinic acid and nicotinamide are both forms of vitamin B3.

What is the difference between niacin and nicotinamide?

Niacin and nicotinamide are two forms of vitamin B3. While they differ slightly in structure, both are converted in the body into active forms of vitamin B3 that contribute to several normal bodily functions.

Both nicotinamide and nicotinic acid are used in supplements and become activated in the body to help support normal cellular processes.

Highlights

Vitamin B3, also known as niacin, is an essential B vitamin that plays a role in several important processes in the body
Niacin contributes to normal energy-yielding metabolism, normal psychological function and the reduction of tiredness and fatigue
Vitamin B3 is found in a range of foods including meat, fish, wholegrains, nuts and vegetables
If your intake may be lower than recommended, a supplement can be a helpful way to support your daily levels

Vitamin B3 (niacin) benefits

Vitamin B3 plays a number of important roles in the body and is involved in several everyday processes that help keep things running as they should.

It contributes to:

Normal energy-yielding metabolism, helping the body release energy from the food you eat
Normal functioning of the nervous system
Normal psychological function
Maintenance of normal skin, helping to support overall skin health
Maintenance of normal mucous membranes, including those lining areas such as the mouth and digestive system
Reduction of tiredness and fatigue

How much vitamin B3/niacin do we need?

The NHS advises women aged 19 to 64 to get about 13mg of niacin (vitamin B3) every day, whilst men of the same age should get about 17mg a day.

As with all of the B vitamins, vitamin B3 is water soluble, so it leaves our body when we urinate. This means it needs to be consumed regularly through your diet.

Some people may choose to take a supplement if dietary intake may be lower than recommended.

Do children need niacin?

Yes, children need vitamin B3 as part of a balanced diet. The amount required varies by age and gender, as shown below:

Nutritional guidelines for boys and girls by age group in milligrams.

Source: British Nutrition Foundation

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What are the best food sources of vitamin B3/niacin?

There are a number of foods containing vitamin B3. Niacin is found in both animal and plant-based foods, so it can usually be obtained through a varied, balanced diet.

Best meat sources of vitamin B3

Some of the richest sources of niacin come from meat, poultry and fish.

Tuna – 17mg per 100g
Lamb liver – 16.7mg per 100g
Chicken breast – 19mg per 100g
Turkey breast – 14mg per 100g
Salmon baked – 13mg per 100g
Pork fillets – 14mg per 100g
Mackerel – 11mg per 100g
Beef – 5.5mg per 100g

Best vegetarian sources of vitamin B3

Vitamin B3 can also be found in a range of plant-based foods.

Peanuts (dry roasted) – 18.6mg per 100g
Sunflower seeds – 4.1mg per 100g
Wholemeal flour – 5mg per 100g
Mushrooms – 4.6mg per 100g
Brown rice (cooked) – 2.6mg per 100g
Green peas – 2.1mg per 100g
Avocado – 1.7mg per 100g
Sweet potato – 0.6mg per 100g

Table of foods and their niacin content per 100g.

Source: McCance & Widdowson

When should I take niacin?

Niacin can be taken to top up any nutritional gaps that may be missing from your diet. There isn't a specific time of day when vitamin B3 needs to be taken, though we recommend taking supplements with your largest meal.

In some cases, niacin may be prescribed by a healthcare professional, in which case their advice should always be followed. As with any dietary supplement, vitamin B3 is intended to complement a varied and balanced diet, helping to support nutritional intake rather than replace it.

Niacin and pregnancy

Vitamin B3 can be found in pregnancy supplements and contributes to normal energy-yielding metabolism, the normal functioning of the nervous system and the reduction of tiredness and fatigue.

During pregnancy, vitamin B3 requirements can generally be met through a balanced diet or an appropriate prenatal supplement. If you’re considering taking a supplement, it’s advisable to consult a healthcare professional to ensure it’s suitable for your individual needs.

Our best supplements containing vitamin B3

If you feel your intake may be lower than recommended, a supplement can be a helpful way to support your daily levels. At Vitabiotics, we offer a range of options to suit different needs:

Ultra Vitamin B Complex – A convenient way to get all eight B vitamins in one formula, including vitamin B3. Ideal if you’re looking to support your daily intake of B vitamins, with niacin contributing to normal energy-yielding metabolism and the reduction of tiredness and fatigue. Ultra Vitamin B Complex High Potency provides the same full spectrum of B vitamins as Ultra Vitamin B Complex, in a higher-strength formulation.
Wellman Energy Effervescent Tablets – A great option if you prefer a drink format. Provides 16 nutrients, including 27mg of vitamin B3, alongside iron which contributes to the reduction of tiredness and fatigue.
Perfectil Hair – Designed for those looking to support hair, skin and nails. Contains 18mg of vitamin B3, which contributes to the maintenance of normal skin, alongside biotin, selenium and zinc both of which contribute to the maintenance of normal hair.
Wellwoman Max – A comprehensive nutritional supplement designed specifically for women. It provides 36mg of vitamin B3, which contributes to normal energy-yielding metabolism and the maintenance of normal skin, alongside a wide range of vitamins, minerals and other nutrients.

FAQs in Vitamin B3 Niacin

Which brands offer vitamin B3 supplements with added minerals?

At Vitabiotics, we offer a range of formulas that combine vitamin B3 (niacin) with carefully balanced nutrients to support everyday health.

Recommended daily allowance for niacin in adults?

According to NHS guidance, adults need about 16.5mg of niacin per day for men and 13.2mg per day for women. Always follow the intake instructions on your supplement label.

Where to buy high-quality vitamin B3 niacin tablets?

At Vitabiotics, we offer a range of niacin-containing supplements, including multivitamins and B-complex formulas, designed to suit different needs and lifestyles.

What is vitamin B3 good for?

Vitamin B3 contributes to normal energy-yielding metabolism, the normal functioning of the nervous system and normal psychological function. It also contributes to the maintenance of normal skin and mucous membranes, and to the reduction of tiredness and fatigue.

Which foods are naturally high in niacin?

Niacin is found in a wide range of everyday foods, including meat, fish, wholegrains, nuts and vegetables. Some of the richest sources include tuna, chicken, pork, mushrooms, peanuts and brown rice.

What should I look for when choosing a niacin supplement brand?

At Vitabiotics, we offer a wide choice of high-quality niacin supplements. Our formulas are carefully developed to provide carefully balanced levels of nutrients, with vitamin B3 contributing to normal energy-yielding metabolism, normal psychological function and the maintenance of normal skin.

Available from: British Nutrition Foundation
Available from: McCance and Widdowson Composition of Foods Integrated Dataset 2021
Available from: Government Dietary Recommendations (PDF)
Available from: NHS – B vitamins and folic acid

Meet the Author

Lucy Gornall

Health & Wellbeing Writer

Lucy Gornall

Health & Wellbeing Writer

Lucy Gornall is an award-winning freelance journalist and copywriter specialising in health, fitness and wellbeing. With over 10 years of experience in journalism, she has written extensively on topics related to lifestyle, nutrition and personal health.

Reviewed By

Melissa Cohen

BSc (Hons), Head of Nutrition & Training

Melissa Cohen

BSc (Hons), Head of Nutrition & Training

Melissa Cohen is a leading nutritional therapist with over 17 years of experience helping people optimise their health. Over 10 years as a senior lecturer at the Naturopathic College of Medicine, Melisa developed her expertise in teaching and mentoring, while also sharing her insights on women’s health for educational audiences. Today, she leads the nutrition and training team at Vitabiotics, bringing her clinical, teaching, and communication experience together to deliver evidence-based nutrition education to both health professionals and learners.