Energy metabolism
NAD and NADP are central to reactions that release and transfer energy.
Vitamin B3
VitaminVitamin B3, or niacin, helps your body release energy from food and supports many normal reactions inside your cells.
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What it is
What Is Vitamin B3?
Vitamin B3, or niacin, helps your body release energy from food and supports many normal reactions inside your cells.
You do not need to memorize a nutrient chart. The useful part is knowing where it shows up in food, roughly how much you need, and what that can look like on an actual plate.
What the body uses it for
What Vitamin B3 Actually Does
Cellular metabolism
Niacin coenzymes participate in hundreds of enzyme reactions.
DNA processes
NAD-dependent reactions contribute to DNA repair and cell signaling.
Nutrient metabolism
Niacin helps the body metabolize carbohydrates, fats, and proteins.
How much you need
How Much Do You Need?
Recommended amounts depend on the nutrient, age, sex, and life stage. Some compounds do not have an established Dietary Reference Intake.
Use the authoritative source below for the current RDA, AI, upper limit, or other guidance that applies to Vitamin B3.
See current intake guidance →Food sources
Where Vitamin B3 Shows Up in Food
You do not need to memorize this list. These are everyday examples of foods that can contribute Vitamin B3. Amounts can change with serving size, variety, preparation, and fortification.
Poultry
Tuna and salmon
Peanuts
Beef
Fortified grains
Food composition reference: USDA FoodData Central.
Make it useful
What Does That Look Like on a Plate?
Knowing what is in your food is useful. Knowing what to do with it is better. Pick a food. Find a recipe. See what you already have. Plan the meal. Buy what is missing. Then go eat food.
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A little context matters
When More Isn't Better
High-dose niacin supplements can cause flushing and other adverse effects and are sometimes used medically at doses far above food intake.
Food and supplements are not the same thing. Supplements can deliver much larger doses. Medications, pregnancy, kidney or liver function, allergies, and other health circumstances can change what is appropriate.
Evidence & trusted sources
Where This Information Comes From
NIH Office of Dietary Supplements – NiacinPrimary nutrient reference
USDA FoodData CentralFood composition and nutrient data
Evidence last reviewed: October 2026
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