A detailed look at vitamin B3 (niacin): role, benefits and uses

If you’ve ever taken a multivitamin before, you might have come across something referred to as vitamin B complex: 

• B1 (thiamin)
• B2 (riboflavin)
• B3 (niacin)
• B5 (pantothenic acid)
• The B6 group (including pyridoxine, pyridoxal and pyridoxamine)
• B7 (biotin)
• B9 (folate or folic acid) 
• B12 (cobalamin)

Here, we’re shining the spotlight on one particular type of B vitamin: vitamin B3 (niacin).  

What is vitamin B3 (niacin)?

Vitamin B3, or niacin, is one of a number of essential B vitamins that our bodies need to work properly and keep us healthy. It plays an important role in various bodily functions, including energy metabolism.

Vitamin B3 is water-soluble (meaning it dissolves in water), so when you have more than you need in your body, any excess will be removed through your urine. In other words, our bodies don’t store it for future use, so we need to regularly replenish our vitamin B3 intake through our diet.

There are two main forms of vitamin B3, known as nicotinic acid and nicotinamide, which can be found in different food products (but more on those later!).

Which foods are rich in vitamin B3?

Since niacin can’t be stored in the body, it’s important to get enough of it as part of your daily diet. But the good news is that niacin can be found in a wide variety of foods.

Some of the main food sources of vitamin B3 include: 

• Meat (such as chicken, turkey, beef and pork)
• Fish 
• Milk
• Wheat flour
• Rice
• Eggs
• Nuts, legumes and grains

You should be able to get all the vitamin B3 you need by eating a varied and balanced diet. You can also supplement your intake with dietary supplements like multivitamins – just look out for vitamin B3 or niacin on the label! 

What are the benefits of vitamin B3?

When we take in and absorb niacin, the tissues in our body help convert it into its active form – either coenzyme nicotinamide adenine dinucleotide (NAD for short) or nicotinamide adenine dinucleotide phosphate (NADP for short).

When in this form, NAD and NADP are involved in many bodily processes, offering several key benefits to our overall health. For example, vitamin B3 can help to:

• maintain the normal functioning of our body’s nervous system
• release energy from the food we eat (contribute towards normal energy-yielding metabolism)
• maintain our skin and mucous membranes (the inner linings of certain organs)

How much vitamin B3 do I need?

Adult men need approximately 16.5mg of niacin per day, whereas adult women should aim for 13.2mg per day.

However, it’s important to note that niacin requirements may also differ depending on factors, such as your age.

What happens if I get too much vitamin B3?

Consuming vitamin B3 as part of your diet is unlikely to lead to any side effects. However, using dietary supplements to boost your intake could potentially cause certain issues.

Taking a daily supplement that contains less than 17mg of nicotinic acid or 500mg of nicotinamide is unlikely to cause any harm.

But, if you take a higher dose than this, you may experience side effects like inflamed skin, peptic ulcers and high blood glucose. If you’re concerned, speak to your doctor or local pharmacist for advice on vitamin B3 supplements. 

How can you increase your vitamin B3 intake?

If you’re concerned about not getting enough niacin from your current diet, there are several things you can do:

Alter your diet

You should be able to get enough vitamin B3 from your diet alone. As such, eating foods rich in vitamin B3 can be one of the most effective ways to get more of it into your body.

To make sure you’re eating enough vitamin B3, try to maintain a balanced diet by choosing products such as meat, fish and eggs over processed foods.

Speak to your doctor to learn more about how you can alter your diet to consume more vitamin B3.

Add Berocca® to your daily routine

If you feel like you need a little extra support to get all the vitamins and minerals you need, why not consider adding a dietary supplement to your daily routine?

Berocca® Orange Effervescent Tablets contain all eight B vitamins, including vitamin B3 to help keep you on top form.

Each tablet is also packed full of other vitamins and minerals, including vitamin C to support your immune system and magnesium to help reduce tiredness and fatigue.

Alternatively, if you’re looking for a little extra kick, why not try Berocca® Boost Effervescent Tablets? These contain caffeine* to help increase concentration and alertness, along with several other vitamins and minerals, including vitamin B3 and zinc.