The Dietary Reference Intake (DRI), or daily
requirement, for Vitamin B3 (Niacin) is as follows:
2 mg/day for infants 0-6 months
4 mg/day for infants 7-12 months
6 mg/day for children 1-3 years
8 mg/day for children 4-8 years
12 mg/day for children 9-13 years
16 mg/day for males 14 and older
14 mg/day for females 14 and older.
During pregnancy, the DRI is increased to 18
mg/day, and during lactation, 17 mg/day.
There is a broad range of foods that contain
Vitamin B3. Niacin is naturally found in many foods from animal
and vegetable sources. Small amounts of niacin are manufactured
in the body from the amino acid tryptophan. To ensure that you are
getting enough Vitamin B3 in your diet, be sure to consume a variety
of the following foods which are dietary sources of Vitamin B3.
Meat Sources: Lean meats that are high in protein,
including chicken, veal, turkey, and pork are good sources of niacin.
Also beef and beef liver are excellent sources.
Fish Sources: Fish are a good source of vitamin
B3, including tuna, halibut, swordfish, and salmon.
Nut and Legume Sources: Various legumes, nuts,
and seeds including sunflower seeds, peanuts, almonds, and peanut
Fortified Grain Sources: Enriched whole-grain
products including cereals and other baked goods are often a good
source of niacin. Brewer's yeast is another good source.
Fruits and Vegetable Sources: Many fruits and
vegetables including broccoli, beets, corn, sweet potatoes, carrots,
dates, tomatoes, peaches, and mangos.
Dairy Sources: Dairy products like milk and
cheese also contain niacin.
Herb Sources: Many herbs also contain vitamin
B3, including alfalfa, cayenne, chamomile, fennel seed, hops, licorice,
parsley, peppermint, red clover, and rose hips.