Vitamin B3 (Niacin) – What You Need to Know

Vitamin B3, also called niacin, is one of the eight B‑vitamins that help turn food into energy. It supports the heart, skin, and nervous system, and it helps keep cholesterol in check. If you’re wondering whether you’re getting enough, this guide breaks it down in plain language.

Why Vitamin B3 Matters

First off, niacin helps convert carbs, fats, and proteins into usable fuel. Without it, you can feel sluggish or get headaches. It also plays a key role in repairing DNA, which means it helps cells stay healthy over time. For heart health, niacin can raise “good” HDL cholesterol and lower “bad” LDL cholesterol, but you need the right dose to see that effect.

Another big benefit is skin health. People with a deficiency often develop a rash called pellagra, which shows up as red, scaly patches. Getting enough B3 can prevent that and keep your skin looking smooth.

How to Get Enough Vitamin B3

Most adults need about 14 mg per day for women and 16 mg for men. You can hit those numbers with everyday foods. Good sources include chicken breast, tuna, turkey, and beef liver. Plant‑based options are peanuts, brown rice, and mushrooms. A small handful of peanuts (about 30 g) gives you roughly 3 mg of niacin.

If you’re vegetarian or vegan, focus on fortified cereals and legumes. Some breakfast cereals are boosted with B‑vitamins, making them an easy way to boost intake without extra cooking.

Supplements are an option if you struggle to meet the target through food. Over‑the‑counter niacin tablets come in two forms: immediate‑release and extended‑release. Immediate‑release can cause flushing—a warm, red feeling on the face—while extended‑release reduces that effect but may increase liver stress if taken in high doses.

Speaking of doses, the safe upper limit for adults is 35 mg per day from supplements. Going beyond that can cause liver damage, especially with extended‑release forms. Stick to the recommended amount unless your doctor says otherwise.

Watch for interactions, too. Niacin can lower blood pressure, so if you’re on antihypertensive meds, your doctor might adjust your dose. It can also affect cholesterol‑lowering drugs like statins, sometimes making them work better, sometimes increasing side effects.

Common side effects at higher doses include flushing, itching, and stomach upset. Drinking a glass of water or taking niacin with food can cut down on the flush. If you’re sensitive, start with a low dose and build up slowly.

For most people, getting vitamin B3 from a balanced diet is enough. If you have high cholesterol or a diagnosed deficiency, talk to a healthcare provider about whether a supplement is right for you.

Bottom line: Vitamin B3 is essential for energy, heart health, and skin. Aim for the daily recommended amount through foods like meat, fish, peanuts, and fortified cereals. Use supplements only if needed, and never exceed 35 mg without medical supervision. With the right approach, niacin can be a simple boost to your overall well‑being.