Where is Nicotinamide Found in Foods and Supplements?

December 6, 2025 •

4 min read

Nicotinamide, also known as niacinamide, is one of the two major forms of vitamin B3, an essential nutrient vital for over 400 enzymatic reactions in the body. While a severe deficiency of vitamin B3, called pellagra, is rare in developed countries, obtaining adequate amounts of nicotinamide through diet, supplements, and topical applications is linked to numerous health benefits.

Quick Summary

This article explores the natural food sources, dietary supplements, and topical skincare products where nicotinamide is found, explaining its distinct benefits and uses compared to other forms of vitamin B3. It details common sources, supplement differences, and its application in skincare and health.

Key Points

Food Sources: Nicotinamide is abundant in animal products like meat, fish, and poultry, and is also found in plant-based options such as nuts, mushrooms, and fortified grains.
Tryptophan Conversion: The body can synthesize nicotinamide from the essential amino acid tryptophan, present in many protein-rich foods, though this conversion is not highly efficient.
Dietary Supplements: Nicotinamide is available in multivitamins, B-complex supplements, and various other forms, offering a non-flushing alternative to niacin for boosting vitamin B3 levels.
Skincare Ingredient: As a topical ingredient, nicotinamide (niacinamide) is prized for its ability to improve the skin's lipid barrier, reduce inflammation, and minimize signs of aging.
Pellagra Prevention: Nicotinamide is a form of vitamin B3 used for preventing and addressing pellagra, a condition caused by severe vitamin B3 deficiency.
Skincare Benefits: Regular topical application can lead to a more even skin tone, reduced hyperpigmentation, minimized pore size, and a stronger skin barrier.
Distinction from Niacin: While both are forms of vitamin B3, nicotinamide does not typically cause the flushing and is not used for cholesterol management like its counterpart, niacin.

Natural Food Sources of Nicotinamide

Getting nicotinamide from natural food sources is the primary way most people meet their daily requirements. Animal-based products are particularly rich in nicotinamide, while some plant-based foods also contain significant amounts. A balanced diet including a variety of these foods is key to maintaining healthy vitamin B3 levels.

Animal-Based Sources

Meats and Poultry: Beef, chicken, turkey, and pork are all excellent sources of nicotinamide. Organ meats like beef liver are especially concentrated sources.
Fish: Certain types of fish, such as tuna and salmon, provide a good amount of nicotinamide.
Dairy and Eggs: Milk and eggs contain some nicotinamide, contributing to your overall intake.

Plant-Based Sources

Nuts and Seeds: Peanuts are a well-known source of nicotinamide, along with other nuts and seeds.
Legumes: Foods like lentils, beans, and green peas contain nicotinamide and are a valuable source for those on plant-based diets.
Mushrooms: This is one of the richest vegetable sources of nicotinamide.
Grains and Cereals: Whole grains, brown rice, and fortified cereals and breads often have nicotinamide added to them.

Nicotinamide in Dietary Supplements

For those who may not get enough through diet, nicotinamide is widely available in dietary supplements. Unlike nicotinic acid (the other main form of vitamin B3), nicotinamide does not typically cause the side effect of flushing.

Supplements for Overall Health

Nicotinamide supplements are frequently used to support overall cellular health and boost levels of NAD+, a crucial coenzyme involved in energy production and DNA repair. They are available in various forms:

Multivitamins: Many daily multivitamins contain a standard dose of vitamin B3, often in the form of nicotinamide.
High-Dose Capsules/Tablets: Nicotinamide is available in various strengths and forms as dietary supplements.
B-Complex Supplements: Nicotinamide is a key component in B-complex supplements, which combine all eight B vitamins.

Supplements for Specific Conditions

Research suggests oral nicotinamide supplements may help with specific conditions, including:

Skin Cancer Prevention: Studies have investigated the use of oral nicotinamide for reducing the risk of non-melanoma skin cancers in high-risk individuals.
Kidney Disease: Nicotinamide has been studied for its ability to help regulate phosphate levels in people with chronic kidney disease on dialysis.
Type 1 Diabetes: Early studies suggest it may help slow the progression of type 1 diabetes.

Nicotinamide in Skincare Products

Topical application of nicotinamide has gained significant popularity in the cosmetic industry due to its broad range of benefits for skin health.

Benefits of Topical Application

Improved Skin Barrier Function: Nicotinamide helps support the skin's ceramide (lipid) barrier, which is crucial for retaining moisture and protecting against irritants.
Reduced Inflammation and Redness: Its anti-inflammatory properties can help calm irritation, making it suitable for conditions like acne, rosacea, and atopic dermatitis.
Acne Management: Nicotinamide can help regulate oil production and reduce inflammation associated with acne vulgaris.
Anti-Aging Effects: Topical use can help improve the appearance of fine lines, wrinkles, and skin elasticity by boosting proteins like keratin.
Reduced Hyperpigmentation: Nicotinamide can help fade dark spots and even out skin tone by interfering with the transfer of melanosomes.

Skincare Product Examples

Serums: Concentrated nicotinamide serums are popular for targeting specific skin concerns like fine lines and hyperpigmentation.
Moisturizers and Creams: Many facial moisturizers incorporate nicotinamide to boost hydration and reinforce the skin barrier.
Cleansers and Toners: Certain cleansing products include nicotinamide for a gentle, soothing effect.

Comparison: Nicotinamide vs. Niacin

While both nicotinamide and niacin are forms of vitamin B3, they have key differences in their uses and effects. The table below outlines these distinctions.


Feature	Nicotinamide	Niacin (Nicotinic Acid)
Flushing	Does not typically cause flushing.	Can cause a flushing effect, characterized by redness, warmth, and itching of the skin, especially at higher doses.
Cholesterol	Does not help treat high cholesterol.	Can be prescribed to help manage cholesterol levels.
Primary Use (Supplements)	Used for overall cellular health, energy metabolism, and skin health.	Used for managing cholesterol and treating pellagra.
Topical Use	Widely used in skincare for acne, anti-aging, and barrier support.	Not typically used topically for skincare purposes due to its potential to cause flushing.
Deficiency Treatment	Used for treating pellagra due to the absence of flushing side effects.	Can treat pellagra, but flushing makes it a less desirable option for some.

The Role of Tryptophan

In addition to direct intake from food or supplements, the body can also synthesize nicotinamide from the amino acid tryptophan. Tryptophan is an essential amino acid, meaning it must be obtained from the diet. Foods rich in tryptophan, such as turkey, chicken, fish, eggs, and seeds, can contribute to the body's nicotinamide production. This conversion pathway, however, is not highly efficient, so direct dietary sources remain crucial. The body requires other cofactors, like vitamins B6 and B2, along with iron to optimize this conversion process.

Conclusion

Nicotinamide, a versatile and vital form of vitamin B3, is readily available from a variety of sources. For dietary intake, excellent sources include animal products like meat, poultry, and fish, as well as plant-based foods such as nuts, seeds, mushrooms, and fortified grains. For targeted health benefits, it can be obtained through oral supplements, which are less prone to causing flushing than nicotinic acid. In the realm of skincare, topical nicotinamide has emerged as a powerhouse ingredient for its anti-inflammatory, anti-aging, and skin barrier-supporting properties. By understanding where nicotinamide is found and the different ways to obtain it, individuals can make informed choices to support their overall health and skin wellness.

Frequently Asked Questions

The main difference is that nicotinamide does not typically cause the 'flushing' side effect—a warm, red, and itchy sensation on the skin—that high doses of niacin (nicotinic acid) can cause. Nicotinamide is also not used to manage high cholesterol, unlike niacin.

Yes, topical nicotinamide (often labeled as niacinamide) is generally considered safe and is well-tolerated by most skin types, including sensitive skin. It is widely used in serums, creams, and cleansers for its many skin benefits.

Some of the best food sources for nicotinamide include animal products like chicken breast, beef, tuna, and salmon. Good plant-based sources include peanuts, mushrooms, and fortified cereals.

Yes, it is possible to get enough nicotinamide from a plant-based diet by consuming nuts, seeds, legumes, mushrooms, and fortified grains. Additionally, your body can create some nicotinamide from tryptophan found in foods like soy and legumes.

Yes, nicotinamide has been shown to be effective in treating acne due to its anti-inflammatory properties and its ability to help regulate sebum (oil) production. It is available in both topical and oral forms for this purpose.

Nicotinamide helps reduce the visible signs of aging by improving the skin's barrier function, boosting moisture levels, and increasing the production of proteins like keratin. This can lead to a reduction in fine lines, wrinkles, and hyperpigmentation.

Nicotinamide supplements are available in various forms and strengths. The appropriate use of these supplements should be discussed with a healthcare professional, especially when considering higher amounts for specific conditions, to avoid potential adverse effects.