What Should We Eat to Get Vitamin B3?

January 5, 2026 •

4 min read

According to the National Institutes of Health, the Recommended Dietary Allowance for adult males is 16 mg of vitamin B3 per day, while adult females need 14 mg. Sourcing this essential nutrient, also known as niacin, is crucial for overall health and can be achieved through a variety of delicious foods.

Quick Summary

An overview of the best food sources for vitamin B3, or niacin, including poultry, fish, organ meats, and plant-based options like nuts and fortified grains. Information on incorporating these foods into a balanced diet to ensure adequate intake and support bodily functions is provided.

Key Points

Rich Animal Sources: Excellent sources of vitamin B3 include beef liver, poultry like chicken and turkey, and various fish such as tuna and salmon.
Top Plant-Based Options: For vegetarian and vegan diets, nutritional yeast, peanuts, mushrooms, and brown rice are excellent choices for niacin.
The Role of Tryptophan: The body can convert the amino acid tryptophan, found in protein-rich foods like turkey, into niacin, contributing to your daily intake.
Incorporate Fortified Foods: Many common breakfast cereals, breads, and grains are fortified with niacin, making it easy to consume through everyday foods.
Important for Bodily Functions: Niacin is crucial for energy production, nervous system health, and maintaining healthy skin and digestion.
Severe Deficiency is Rare: While severe niacin deficiency (pellagra) is uncommon in developed countries, ensuring sufficient intake is important for overall wellness.
Varied Diet is Best: The best strategy to get enough vitamin B3 is to consume a balanced diet that includes a wide range of niacin-rich foods.

Excellent Vitamin B3 Sources: Meat, Poultry, and Fish

Many of the most potent sources of vitamin B3 (niacin) are animal-based proteins. Including these in your diet can easily help you meet your daily requirements, as the body can readily absorb the niacin they contain.

Meats and Organ Meats

Beef Liver: One of the most concentrated sources, with a 3-ounce serving of pan-fried beef liver providing nearly the entire daily recommended intake for adults.
Lean Chicken Breast: A 3-ounce serving of grilled chicken breast is an excellent source of niacin, providing a significant portion of your daily needs.
Lean Pork Chops: An 85g serving of lean pork chops can deliver a substantial amount of niacin.
Ground Beef: A 3-ounce portion of 90% lean ground beef offers a healthy dose of this vitamin.

Fish and Seafood

Tuna: Whether as a steak or canned, tuna is exceptionally rich in niacin. A 3-ounce serving of skipjack tuna steak can provide around 13 mg.
Salmon: A great option for both niacin and heart-healthy omega-3 fatty acids. A 3-ounce serving of Atlantic salmon provides a good amount of niacin.
Anchovies: These small fish pack a powerful niacin punch, providing 16 mg per 100 grams.

Plant-Based and Fortified Sources for Niacin

For vegetarians, vegans, or those simply diversifying their diet, plenty of plant-based and fortified options provide sufficient vitamin B3. Plant-based protein sources also contain the amino acid tryptophan, which the body can convert into niacin.

Nuts, Seeds, and Legumes

Peanuts: Dry-roasted peanuts are a fantastic source of niacin. A one-ounce serving contains a notable amount of the vitamin.
Nutritional Yeast: This is a popular vegan supplement prized for its cheesy flavor and high B-vitamin content. A single tablespoon can contain a very high amount of niacin.
Lentils: A staple in many diets, one cup of cooked lentils offers a good dose of niacin.
Sunflower Seeds: A great snack option, these seeds contain a healthy supply of niacin.

Grains and Vegetables

Fortified Cereals and Breads: Many breakfast cereals and breads are enriched with niacin, which is noted on the nutrition label.
Brown Rice: Choosing brown rice over white rice ensures a higher natural niacin content.
Mushrooms: Specifically, Portobello mushrooms are a good source of niacin.
Avocado: Rich in healthy fats and other vitamins, avocado also contains a helpful amount of vitamin B3.

Integrating Niacin-Rich Foods into Your Meals

Creating a varied diet is the most effective way to ensure consistent niacin intake. Simple substitutions and additions can make a significant difference. Swap out white rice for brown rice in your next stir-fry or serve lean chicken breast with a side of sautéed mushrooms and green peas. Sprinkling nutritional yeast over popcorn or pasta is an easy way to boost niacin intake for those following a plant-based diet. For a satisfying snack, reach for a handful of peanuts or sunflower seeds instead of less nutritious alternatives.

Niacin Content Comparison


Food Source	Niacin Content (approx.)	Serving Size	Diet Type	Notes
Beef Liver	14.9 mg	3 oz, pan-fried	Animal	Extremely high source
Tuna Steak	13 mg	3 oz	Animal	Also rich in omega-3s
Nutritional Yeast	12.5 mg	1 tbsp	Plant	Excellent for vegans
Chicken Breast	10.3 mg	3 oz, grilled	Animal	Versatile and lean protein
Brown Rice	5.2 mg	1 cup, cooked	Plant	Opt for brown over white rice
Dry-Roasted Peanuts	4.2 mg	1 oz	Plant	Convenient and nutrient-dense
Portobello Mushrooms	7.5 mg	1 cup, sliced	Plant	A flavorful vegetable option

The Importance of Sufficient Vitamin B3

Niacin is essential for many bodily functions. It plays a critical role in converting food into energy, which is why a deficiency can lead to fatigue. Furthermore, it helps maintain the health of the nervous system, digestive system, and skin. Historically, severe niacin deficiency resulted in a disease called pellagra, characterized by the "4 Ds": dermatitis, diarrhea, dementia, and if left untreated, death. While severe deficiency is rare in industrialized nations, ensuring adequate intake is still important for maintaining optimal health. For individuals at risk of deficiency, including those with certain medical conditions or restricted diets, monitoring intake and potentially discussing supplementation with a healthcare provider is important.

Conclusion

Achieving daily vitamin B3 needs is simple and delicious when you know which foods to focus on. Incorporating a variety of sources like lean meats, fish, legumes, fortified grains, and nuts supports the body's energy production, nervous system, and overall health. Remember that balance and variety are key. The path to sufficient niacin is a matter of thoughtful dietary choices. To learn more about the role of niacin in your diet and overall wellness, consider visiting the National Institutes of Health Office of Dietary Supplements' resource on niacin at https://ods.od.nih.gov/factsheets/Niacin-Consumer/.

Frequently Asked Questions

The primary function of vitamin B3 (niacin) is to aid in converting food into usable energy, support the nervous and digestive systems, and maintain healthy skin.

Yes, vegetarians and vegans can get sufficient vitamin B3 by including plant-based sources like nutritional yeast, peanuts, mushrooms, legumes, and fortified grains in their diet.

Yes, vitamin B3 exists as nicotinic acid and nicotinamide. Both are readily available in foods, but can have different effects in high, supplemental doses.

While rare in developed countries, a deficiency can cause fatigue, skin rashes, digestive issues like diarrhea, and in severe cases, neurological problems like depression and memory loss.

Many fortified foods, such as breakfast cereals and breads, are enriched with niacin and contribute significantly to your daily intake. Checking the nutrition label is recommended.

Niacin is water-soluble, so cooking methods that minimize water use, such as grilling, roasting, or steaming, are best for retaining the vitamin. Water-based cooking can cause some nutrients to leach out.

Most people can meet their niacin needs through a balanced diet. Supplements are generally only recommended for those with a confirmed deficiency or specific health conditions and should be taken under medical supervision.