Vitamin B3 (niacin)
Niacin, also known as vitamin B3, comes in two forms found in food: nicotinic acid and nicotinamide. Here is what it does, where it is found and how much adults need, based on NHS guidance.
What it does
- Helps the body release energy from food
- Helps keep the nervous system and skin healthy
Good food sources
- Meat
- Fish
- Wheat flour
- Eggs
How much do adults need?
Adults need about 16.5 mg a day (men) and 13.2 mg a day (women). Niacin cannot be stored in the body, so you need it in your diet every day.
Good to know
- High doses of nicotinic acid supplements can cause skin flushes, and high doses over a long time could harm the liver.
- Taking 17 mg or less of nicotinic acid, or 500 mg or less of nicotinamide, a day from supplements is unlikely to cause any harm.
From our shop
Browse our vitamins and food supplements. Each product page lists its ingredients and how to use it.
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Children’s Elderberry, Echinacea & Rose Hip Tincture – Organic & Alcohol Free
£11.99 £71.99Price range: £11.99 through £71.99 Availability: In StockView options This product has multiple variants. The options may be chosen on the product page -
Evening Primrose Oil 1000mg 95 Capsules – Cold-Pressed Natural Source of GLA
£7.95 Availability: In Stock -
Evening Primrose Oil 1000mg 125 Capsules – Cold-Pressed Natural Source of GLA
£8.95 Availability: In Stock -
Premium Cod Liver Oil 1000mg 95 Capsules – Omega-3 with Vitamins A & D
£5.45 Availability: In StockView options This product has multiple variants. The options may be chosen on the product page
More vitamin guides
Source: NHS, Vitamins and minerals. This information is not medical advice. Food supplements should not replace a varied, balanced diet and a healthy lifestyle. If you are pregnant, breastfeeding, taking medicines or have a health condition, speak to your GP or pharmacist before taking a supplement. Questions? Contact us.