Vitamin B3, also called niacin, is derived from two compounds - nicotinic acid and niacinamide. It can be manufactured by the body. Nicotinic acid (but not nicotinamide) given in drug dosage improves the blood cholesterol profile, and has been used to clear the body of organic poisons, such as certain insecticides. People report more mental alertness when this vitamin is in sufficient supply. Niacin is best taken with the B group vitamins and vitamin c.
How Much Vitamin B3 Is Enough?

Women should have 14 milligrams of niacin daily and men should have 16 milligrams daily.



Intake:

Recommended Dietary Allowance (RDA) for Niacin
Babies 0 to 1 years 2 mg/day
Children 1 to 3 years 3 mg/day
Children 4 to 6 years 7 mg/day
Children 7 to 9 years 9 mg/day
Children 10 to 12 years 11 mg/day
Teenager boy 13 to 15 13 mg/day
Teenager girl13 to 15 12 mg/day
Teenager boy 16 to 19 15 mg/day
Teenager girl 16 to 19 13 mg/day
Men 16 mg/day
Women 14 mg/day
Pregnant women 18 mg/day
Nursing mother 17 mg/day

Function:
Vitamin B3 is required for cell respiration, helps in the release of energy and metabolism of carbohydrates, fats, and proteins, proper circulation and healthy skin, functioning of the nervous system, and normal secretion of bile and stomach fluids. It is used in the synthesis of sex hormones, treating schizophrenia and other mental illnesses, and a memory-enhancer.
Sources:
Liver, lean meat, poultry, fish, rabbit, nuts, peanut yeast, meats including liver, cereals, legumes, asparagus, seeds, milk, green leafy vegetables, and fish. Your daily cup of coffee also provides about 3 milligrams of niacin.
Food Serving Niacin (mg)
Chicken (light meat) 3 ounces (cooked without skin) 10.6
Turkey (light meat) 3 ounces (cooked without skin) 5.8
Beef (lean) 3 ounces (cooked) 3.1
Salmon 3 ounces (cooked) 8.5
Tuna (light, packed in water) 3 ounces 11.3
Bread (whole wheat) 1 slice 1.1
Cereal (unfortified) 1 cup 5-7
Cereal (fortified) 1 cup 20-27
Pasta (enriched) 1 cup (cooked) 2.3
Peanuts 1 ounce (dry roasted) 3.8
Lentils 1 cup (cooked) 2.1
Lima beans 1 cup (cooked) 1.8
Coffee (brewed) 1 cup 0.5


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