Niacin

Common names

* Niacin, Nicotinic Acid, Nicotinamide / Niacinamide

Recommended Intake

* Males ≥ 19 years: 16 mg/day
* Females ≥ 19 years: 14 mg/day

Note: Niacin can be made in the body from tryptophan (an amino acid), thus the recommended intake for niacin assumes that some niacin will be obtained from tryptophan

What's Niacin for?

* Releases energy from carbohydrates, protein, and fat in food
* Involved in the maintenance of mucous membranes, skin, and the gastrointestinal tract
* Assists in nerve function and blood circulation
* Regulates appetite
* Prevents pellagra, a disease that causes diarrhea, dermatitis, dementia, and even death

Best Food sources

* Because niacin can be made from tryptophan, which is found in protein, any diet high in protein will not likely be lacking in niacin
* Niacin is found in meat, liver, poultry, fish, beans, nuts, whole and enriched grains, peas, mushrooms, asparagus, and leafy green vegetables