The main foods rich in vitamin B3 (niacin) are beef, chicken, turkey, fish, nuts, broccoli or avocado, for example.
However, consuming foods rich in tryptophan, such as cheese, chicken, eggs or sunflower seeds, is also important, as tryptophan can be transformed into vitamin B3 in the body. Discover a list of foods rich in tryptophan.
Vitamin B3 helps regulate energy metabolism in the body, maintains cell health and participates in hormone production. Understand better what vitamin B3 is and its functions.
List of foods rich in vitamin B3
The main foods rich in vitamin B3 (niacin) are:
In addition to foods rich in vitamin B3, it is also important to consume foods that are sources of tryptophan, an amino acid that is transformed into vitamin B3 in the body and can be found in foods such as eggs, cheese and peanuts, for example.
Recommended daily amount
The recommended daily amount of vitamin B3 varies according to age, sex and stage of life.
For men aged 14 and over, the recommended intake is 16 mg of vitamin B3 per day. For women aged 14 and over, the recommended intake is 14 mg of this vitamin per day. See the amount of vitamin B3 recommended for all ages.
Bibliography
- NATIONAL INSTITUTE OF HEALTH – OFFICE OF DIETARY SYPLEMENTS. Nutrient Recommendations: Dietary Reference Intakes (DRI). 2011. Available at: <https://ods.od.nih.gov/HealthInformation/Dietary_Reference_Intakes.aspx>. Accessed on October 19, 2022
- BRASIL INTERNATIONAL LIFE SCIENCES INSTITUTE DO BRASIL. Fully recognized functions of nutrients: B vitamins. 2018. Available at: <https://ilsibrasil.org/wp-content/uploads/sites/9/2018/10/Fasc%C3%ADculo-COMPLEXO-B-009.pdf>. Accessed on October 19, 2022
- FOOD COMPOSITION. Portuguese Food Information Platform. Available at: <http://portfir.insa.pt/>. Accessed on October 19, 2022
- NATIONAL INSTITUTES OF HEALTH. Fact sheet for health professionals: niacin. Available at: <https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/#h5>. Accessed on October 19, 2022
