the food chart

Health Nutrition


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Vitamin B3 (Niacin)

Vitamin B3 (Niacin), water-soluble vitamin, is needed to

  • release energy from food

A deficiency of vitamin B3 will result in:

  • pellagra (severe deficiency)
  • slower metabolism, decreasing cold tolerance (mild deficiency)

Excess amount vitamin B3 (over 3g a day) can cause:

  • liver damage
  • dilation of the blood vessels
  • kidney damage

Good Sources of Vitamin B3

Food / 100g Amount (mg)
Yeast extract 73
Chicken breast with no skin 22
Lamb's liver 21
Roasted turkey 20
Peanuts 19
Lean pork fillet 18
Tuna 17

m = 0.001

Recommended Intakes for Adults:

UK Reference Nutrient Intakes (RNI) - 13mg (female), 17mg (male)

USA Recommended Daily Amount (RDA) - 14mg (female), 16mg (male)