Niacin (Vitamin B3) – How much do I need

Niacin, also known as Vitamin B3, is the generic name for both nicotinic acid and Nicotinamide (also called niacinamide). While the body can make a very small amount of this nutrient from another amino acid nutrient called tryptophan, the bulk of our Niacin needs must be met from eating vitamin B3 containing foods.

The amount of Niacin we need varies according to age, gender and pregnancy status. The table below indicates amounts we need per day and comes from the Australian Government’s National Health and Medical Research Council (NHMRC) recommendations.

Niacin can also be synthesised in the body from the amino acid tryptophan. This amino acid is not manufactured in the body but is part of any quality protein food. Only about 3% of available tryptophan is converted to niacin.

However for niacin to be produced from tryptophan, other essential nutrients must be present. These are Vitamin B6 (Pyridoxine), Vitamin B2 (Riboflavin), and Iron. Hence the importance of a balanced diet.

Based on material provided by the Australian Government’s National Health and Medical Research Council. April 2016

Like all nutrients, Niacin has upper limits. This simply means that when our intake of Niacin goes beyond these upper limits, some people can start to experience adverse effects. Note that these are guidelines only and some people can tolerate higher doses.

Based on material provided by the Australian Government’s National Health and Medical Research Council. April 2016

See Additional Data from National Health and Medical Research Council (NHMRC)

About the Author: Hartmut Günther

Hartmut Michael Günther ABN: 58 845 464 564 Business address & Nutrition Medicine Clinic: Suite3, 214 Beardy Street, Armidale, NSW, 2350 Phone: 0439 54 7788 E-Mail: hart@toxno.com.au Web: www.toxno.com.au Graduate Diploma with distinction Nutrition Medicine, RMIT, Melbourne, Australia (completed 2010). Extensive research, clinical experience and writing in Nutrition. The involvement of nutrition in many common medical conditions and importantly, the design of effective intervention strategies to attenuate disease progression was gained. The Nutrition Medicine Course was at RMIT University in Melbourne in conjunction with the Australian College of Holistic Medicine (ACHM) in Brisbane. Studied under Professor Dr. Melvyn Sydney-Smith. His details and in-depth background on Nutrition Medicine can be found at www.nutritionmedicine.org B.Sc. Hons Biochemistry, La Trobe University, Melbourne, Australia (completed 1978) A major in Genetics and Biochemistry, La Trobe University in Melbourne, followed by a Hons research year in biochemistry. Biochemistry forms the basis of understanding nutrition and human metabolism.