Which Products Have Niacin? A Comprehensive Guide to Sources

October 30, 2025 •

4 min read

According to the National Institutes of Health, many animal-based foods provide about 5–10 mg of niacin per serving. So, which products have niacin? The answer spans a wide range of categories, including various protein sources, fortified grains, and even topical skincare treatments, providing essential support for metabolism, nerve function, and skin health.

Quick Summary

Niacin is found in numerous products, from meats like chicken and liver to fish such as tuna and salmon. Plant-based sources include peanuts, mushrooms, brown rice, and fortified cereals. The vitamin is also featured in topical skincare formulations under the name niacinamide, offering dermatological benefits.

Key Points

Animal Proteins: Excellent sources of highly bioavailable niacin include beef liver, chicken breast, and fish like tuna and salmon.
Plant-Based Options: Peanuts, mushrooms, brown rice, green peas, and avocados are reliable plant-based sources of niacin.
Fortified Grains: Many processed foods, such as cereals, breads, and pasta, are enriched or fortified with niacin, ensuring broader access to the vitamin.
Skincare Ingredients: The derivative niacinamide is a common ingredient in cosmetic products like serums and moisturizers, prized for its benefits to skin health.
Supplements: Niacin supplements are available in various forms, but consulting a healthcare professional is recommended before taking high doses.

Excellent Dietary Sources of Niacin

Animal-Based Products Rich in Niacin

Animal products are renowned for their high concentration of bioavailable niacin. These include lean meats, poultry, and certain types of fish, which provide significant amounts of vitamin B3. Liver, in particular, stands out as one of the most potent sources, with a 3-ounce serving of pan-fried beef liver providing over 90% of the recommended daily value.

Poultry:

Chicken breast (roasted): A 3-ounce serving offers a substantial percentage of the daily value for niacin.
Turkey breast (roasted): Similar to chicken, this is an excellent source of vitamin B3.

Fish:

Tuna (canned, light): A single 3-ounce serving provides more than half of the daily value.
Salmon (cooked): Wild Atlantic salmon is also a great source of this essential nutrient.
Anchovies: These small, inexpensive fish offer a quick and easy way to boost your niacin intake.

Red Meat:

Beef (liver and ground): High in niacin, especially the lean cuts and organ meats.
Pork (tenderloin): Another reliable source of vitamin B3.

Plant-Based Products with Niacin

For those following vegetarian or vegan diets, there are many plant-based options that contain niacin, though the absorption rate can sometimes be lower than from animal sources.

Legumes, Nuts, and Seeds:

Peanuts (dry-roasted): A 1-ounce serving provides a notable amount of niacin.
Peanut Butter: Another great option derived from peanuts.
Lentils and Green Peas: These legumes contribute to your daily intake.
Sunflower Seeds: These small seeds are a decent source of niacin.

Grains and Cereal Products:

Brown Rice: While some niacin in grains is less bioavailable, brown rice still offers a good amount.
Enriched and Fortified Grains: Many cereals, breads, and pasta are fortified with niacin during processing to replace nutrients lost. Mandatory fortification of maize meal in the US was crucial in eliminating pellagra.

Vegetables:

Mushrooms: An excellent vegetable source of niacin, providing a good option for plant-based diets.
Potatoes (baked): A medium potato can supply a significant amount of the daily value.
Avocado: A good source of niacin, along with healthy fats.

Dairy Products and Eggs

While not as concentrated in niacin as meats, dairy products like milk and yogurt contain some niacin. More importantly, they are rich in the amino acid tryptophan, which the body can convert into niacin.

Comparison of Niacin-Rich Products


Product Category	Example Product	Serving Size	Niacin Content (approx.)	Primary Form	Bioavailability	Best For
Animal Protein	Pan-fried beef liver	3 oz	14.9 mg	NAD, NADP	High	Maximum niacin intake
Animal Protein	Grilled chicken breast	3 oz	10.3 mg	NAD, NADP	High	Lean protein and niacin
Fish	Canned light tuna	3 oz	8.6 mg	NAD, NADP	High	High intake from seafood
Plant Protein	Dry-roasted peanuts	1 oz	4.2 mg	Nicotinic Acid	Moderate	Vegetarian snack
Fortified Grain	Fortified breakfast cereal	1 cup	~4.0 mg	Nicotinic Acid	High	Quick and easy option
Vegetable	Medium baked potato	1 medium	2.3 mg	Nicotinic Acid	Moderate	Side dish
Skincare	Niacinamide serum	Variable	Variable	Nicotinamide	Topical	Skin health benefits

Products Containing Niacin for Skincare

Beyond dietary sources, niacin is also widely used in the cosmetics industry, primarily in the form of niacinamide (a derivative of niacin). It is valued for its ability to improve skin texture, reduce inflammation, and help with hyperpigmentation.

Common Skincare Products:

Serums: Many serums contain concentrated niacinamide (often 5-15%) to target specific skin concerns like fine lines, enlarged pores, and uneven skin tone.
Moisturizers and Creams: Niacinamide is added to facial moisturizers and creams to help strengthen the skin's barrier and improve overall hydration.
Toners: Some toners are formulated with niacinamide to help balance oil production and minimize pores.

Niacin Supplements

For individuals with deficiencies or specific health needs, niacin supplements are an option. Supplements are available in two primary forms: nicotinic acid and nicotinamide. While nicotinic acid is used to treat conditions like high cholesterol in high doses, it can cause flushing and other side effects. Nicotinamide typically does not cause this flushing and is often the preferred form for general supplementation and skincare. It is crucial to consult with a healthcare professional before starting any high-dose niacin supplement regimen.

Conclusion: Which Products Have Niacin?

In summary, finding products with niacin is straightforward, with sources available across dietary, fortified, and topical categories. Animal-based proteins like liver, chicken, and tuna offer the most readily absorbed forms. For vegetarians and vegans, nuts, legumes, mushrooms, and fortified grains are excellent alternatives. In the cosmetics world, niacinamide is a key ingredient in many products designed to enhance skin health. By incorporating a variety of these items into your lifestyle, you can ensure a sufficient intake of this vital B vitamin.

Note: While dietary sources are the primary and most beneficial way to obtain niacin, supplements and fortified products can help fill nutritional gaps. It is important to note that the bioavailability of niacin can vary depending on the food source. For example, niacin in certain grains may be bound and less absorbable than in meat.

Frequently Asked Questions

Niacin is the general name for vitamin B3, while niacinamide is a specific form of niacin. Niacinamide is commonly used in skincare products and supplements because it does not cause the 'niacin flush' side effect that is common with high doses of nicotinic acid, another form of niacin.

Yes, it is possible to get enough niacin from a vegetarian diet. While meat, poultry, and fish are high in niacin, vegetarian sources include nuts (especially peanuts), legumes, mushrooms, and fortified grains. The amino acid tryptophan, found in foods like milk and eggs, can also be converted to niacin by the body.

Fortified cereals are a very good source of niacin and, for many people, are a major contributor to their total daily niacin intake. The niacin added to these products is in a free, highly bioavailable form, making it easy for the body to absorb.

Beef liver is one of the richest natural sources of niacin. A 3-ounce serving of pan-fried beef liver can provide over 90% of the recommended daily value.

Yes, skincare products containing niacinamide can be highly effective. Niacinamide has been shown to improve skin texture, reduce redness and blotchiness, minimize pores, and reinforce the skin's moisture barrier.

Many of the products rich in niacin, such as liver, fish, and fortified cereals, are also excellent sources of other B vitamins like B12, B6, and riboflavin. This makes them valuable for overall energy metabolism and nervous system health.

As a water-soluble vitamin, niacin can be lost during cooking if food is boiled and the cooking water is discarded. However, niacin is relatively heat-stable, and losses are generally less significant in preparation methods like grilling, roasting, or steaming.