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Vitamin B3 (Niacin) Daily Requirement and Dietary Sources

Daily Requirement of Vitamin B3 (Niacin):

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.

Dietary Sources of Vitamin B3 (Niacin):

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 butter.

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.

More Information:

Vitamin B3 (Niacin) Overview

Vitamin B3 (Niacin) Benefits, Functions, Signs of Deficiency

 

 

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