What is Niacin?
Written by Adrian Wozniak   
Tuesday, 29 September 2009
Common names
    * Niacin, also known as vitamin B3 or nicotinic acid, is a water-soluble vitamin.

Recommended Intake

    * Males ≥ 19 years: 16 mg/day
    * Females ≥ 19 years: 14 mg/day

Note: Niacin can be made in the body from tryptophan (an amino acid), thus the recommended intake for niacin assumes that some niacin will be obtained from tryptophan

What's Niacin for?

    * Releases energy from carbohydrates, protein, and fat in food
    * Involved in the maintenance of mucous membranes, skin, and the gastrointestinal tract
    * Assists in nerve function and blood circulation
    * Regulates appetite
    * Prevents pellagra, a disease that causes diarrhea, dermatitis, dementia, and even death

Best Food sources

    * Because niacin can be made from tryptophan, which is found in protein, any diet high in protein will not likely be lacking in niacin
    * Niacin is found in meat, liver, poultry, fish, beans, nuts, whole and enriched grains, peas, mushrooms, asparagus, and leafy green vegetables