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Niacin is needed for energy metabolism in the cells as well as the formation of neurotransmitters (the transmitters of nerve impulses). Niacin promotes healthy skin and an efficient digestive system.
Niacin: In-depth
Niacin is a water-soluble vitamin belonging to the vitamin B complex. Niacin is a generic term used to refer to two different compounds, namely nicotinic acid and niacinamide that act as vitamins. Nicotinic acid can be transformed in the body into niacinamide and vice versa. The body needs an adequate supply of niacin so the body synthesises it from the essential amino acid tryptophan. It takes 60 g of tryptophan to make 1 g of niacin. For this reason, niacin's recommended intake is expressed as niacin equivalents. One niacin equivalents is the same as 1 mg of niacin or 60 mg of tryptophan.
Niacin is needed for the energy metabolism of carbohydrates, proteins and fat. Niacin is also needed for the production of brain chemical messengers. Niacin promotes healthy skin and an efficient digestive system.
Niacin: Requirement, deficiency, oversupply
Recommended dietary intake of niacin according to the DGE* |
Age |
Men |
Women |
19 - 25 |
17 mg |
13 mg |
25 - 51 |
16 mg |
13 mg |
51 - 65 |
15 mg |
13 mg |
over 65 |
13 mg |
13 mg |
*Deutsche Gesellschaft für Ernährung - a German Nutrition Society.
A niacin deficiency is uncommon in a well-balanced diet. The daily requirement is usually covered.
Niacin deficiency symptoms include physical weakness, skin changes, gastrointestinal disturbances, mental health problems and pellagra (niacin deficiency disease).
Niacin is not toxic even if it is taken in high doses. Symptoms of niacin overdose include flushing of the skin, sensation of heat and skin lesions.
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Niacin in Food:
Niacin is found in all animal products such as meat, fish, wild game and poultry. Plant foods contain smaller amounts of niacin which cannot be utilised well by the body.
Niacin in 100 g Food:
Wheat bran: 17.7 mg
Champignons: 4.7 mg
Mackerel: 7.7 mg
Sardines: 9.7 mg
Tuna: 8.5 mg
Beef: 7.5 mg
Liver: 11.6-15.7mg
Peanuts: 15.3 mg
Niacin is a relatively stable vitamin that can be stored for longer periods of time and that is not easily affected by cooking. Niacin is readily soluble in water and considerable amounts may be lost in the cooking water if the water is discarded.
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Earl Mindell's New Vitamin Bible,
Earl Mindell, Hester Mundis
Prescription for Nutritional Healing, Fifth Edition: A Practical A-to-Z Reference to Drug-Free Remedies Using Vitamins, Minerals, Herbs & Food Supplements, Phyllis A. Balch CNC
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