Why Niacin (Vitamin B3) is Essential for Your Health

Niacin, commonly known as vitamin B3, is a crucial micronutrient that plays a vital role in metabolism, energy production, nervous system function, and antioxidant defense. As an essential nutrient, niacin must be obtained from food sources since the human body cannot produce it naturally.

Since niacin is water-soluble, any excess amount is expelled through urine, making it necessary to consume adequate amounts daily. The recommended daily allowance (RDA) for niacin is 16 mg for men and 14 mg for women.

In this guide, we explore 16 of the best food sources of niacin, highlighting both animal-based and plant-based options to help you meet your daily nutritional needs.

1. Liver: The King of Niacin-Rich Foods

Liver is an excellent natural source of niacin. A 3-ounce (85-gram) serving of cooked beef liver provides an impressive 14.7 mg of niacin, covering 91% of the RDA for men and more than 100% for women.

Similarly, chicken liver is also highly nutritious, providing around 73% and 83% of the RDA for men and women, respectively. Liver is also rich in iron, choline, vitamin A, and other B vitamins, making it a superfood for overall health.

Key Benefits:

• High in niacin, meeting nearly all daily requirements

• Rich in protein and iron

• Excellent source of vitamin A and B vitamins

2. Chicken Breast: A Lean Protein Powerhouse

Chicken breast is a fantastic source of lean protein and niacin. A 3-ounce (85-gram) serving of cooked, boneless, skinless chicken breast delivers 11.4 mg of niacin, covering 71% of the RDA for men and 81% for women.

Chicken thighs contain about half the niacin of chicken breasts, making the latter a more nutritious choice for those focused on maximizing their vitamin B3 intake.

Key Benefits:

• Low in fat and high in protein

• Provides over 70% of the daily niacin requirement

• Helps in muscle building and weight management

3. Tuna: The Niacin-Rich Fish Choice

Tuna is an excellent niacin source for pescatarians. A single 5.8-ounce (165-gram) can of light tuna provides 21.9 mg of niacin, exceeding 100% of the RDA for both men and women.

Besides being rich in niacin, tuna also contains protein, vitamin B6, vitamin B12, selenium, and omega-3 fatty acids. However, due to concerns about mercury accumulation in tuna, it is advisable to limit consumption to one can per week.

Key Benefits:

• Provides more than 100% of the RDA for niacin

• High in omega-3 fatty acids, promoting heart health

• Rich in essential vitamins and minerals

4. Turkey: A Dual Source of Niacin and Tryptophan

Turkey contains both niacin and tryptophan, an amino acid that your body can convert into niacin. A 3-ounce (85-gram) serving of cooked turkey breast offers 6.3 mg of niacin, covering roughly 46% of the RDA for men and 52% for women.

Additionally, tryptophan helps in serotonin and melatonin production, contributing to mood regulation and better sleep.

Key Benefits:

• Provides nearly half of the daily niacin requirement

• Tryptophan supports mental health and sleep

• Low in fat and high in protein

5. Salmon: Wild vs. Farmed Sources of Niacin

Salmon, particularly wild-caught varieties, is a great niacin source. A 3-ounce (85-gram) fillet of wild Atlantic salmon delivers 53% of the RDA for men and 61% for women, whereas farmed salmon provides slightly less.

Salmon is also a powerhouse of omega-3 fatty acids, which contribute to heart health and inflammation reduction.

Key Benefits:

• Rich in omega-3 fatty acids for cardiovascular benefits

• Provides over half of the RDA for niacin

• Supports brain health and inflammation control

6. Anchovies: Small Fish, Big Nutritional Impact

Anchovies may be small, but they pack a powerful nutritional punch. A single anchovy provides about 5% of the RDA for niacin. Eating just 10 anchovies can cover half of your daily niacin needs.

These fish are also high in selenium, which has been linked to a reduced risk of several types of cancer.

Key Benefits:

• Small serving packs a big niacin boost

• Rich in selenium for immune support

• Affordable and widely available

7. Peanuts: A Plant-Based Niacin Source

Peanuts are an excellent vegetarian source of niacin. Two tablespoons (32 grams) of peanut butter provide 4.3 mg of niacin, which is around 25% of the RDA for men and 30% for women.

They also contain healthy fats, protein, magnesium, and vitamin E, contributing to heart health and sustained energy levels.

Key Benefits:

• Great niacin source for vegetarians

• Rich in heart-healthy monounsaturated fats

• Supports stable blood sugar levels

8. Avocados: A Nutritious Superfood

Avocados offer a significant amount of niacin, with one medium avocado containing 3.5 mg, or roughly 21–25% of the RDA.

Additionally, avocados are packed with fiber, potassium, and heart-friendly monounsaturated fats.

Key Benefits:

• Provides a good dose of niacin and fiber

• High in healthy fats that support heart health

• Excellent source of potassium for muscle function

9. Mushrooms: A Vegan-Friendly Niacin Source

Mushrooms, particularly portobello and cremini varieties, are one of the best vegetable sources of niacin. A cup (70 grams) contains 2.5 mg of niacin, meeting about 15–18% of the RDA.

If exposed to UV light, mushrooms can also produce vitamin D, making them a double-benefit food.

Key Benefits:

• One of the best plant-based niacin sources

• Provides vitamin D when exposed to sunlight

• Supports immune and brain health

Final Thoughts

Niacin is essential for overall well-being, supporting metabolic function, heart health, and nervous system regulation. Whether you’re a meat-eater, pescatarian, or vegetarian, there are plenty of delicious and nutritious niacin-rich foods to incorporate into your diet.

By adding a variety of these foods to your meals, you can ensure that you meet your daily niacin needs and enjoy numerous health benefits. Try experimenting with different combinations to create a balanced, nutrient-rich diet that supports long-term well-being.