Niacin (Vitamin B3): Uses, Benefits, Sources & Side Effects

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This important B vitamin has benefits for your heart, brain and skin

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Stone table with niacin-rich foods, like nuts, avocado, tomatoes, and cutting board with raw liver, chicken and fish

Niacin, also known as vitamin B3, is one of the eight B vitamins. Many foods contain niacin, and you can also purchase niacin as a supplement. Niacin comes in different forms, which include:

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• Nicotinamide, also called niacinamide
• Nicotinic acid

Registered dietitian Julia Zumpano, RD, LD, explains the benefits and side effects of niacin and how much you may need.

When you consume niacin, your gut converts it into two coenzymes: nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP). These coenzymes allow your body’s cells to communicate and work properly. They also help food turn into energy.

“More than 400 different functions in your body require NAD or NADP, so niacin is essential to life,” says Zumpano. “Most people get enough niacin from foods, so a deficiency in this nutrient is rare.”

Niacin supplements are also used to help treat high cholesterol. “Providers may prescribe niacin for people who don’t want to take statins or other cholesterol-lowering medications,” she adds.

Potential benefits of niacin include:

Taking high-dose niacin supplements can help balance your cholesterol levels. But if you have high cholesterol or a risk of heart disease, talk to your provider about the best treatment for your needs.

“Research is still ongoing about how niacin affects your risk of heart attack, stroke and atherosclerosis,” says Zumpano. “And very high-dose niacin supplements can have unpleasant side effects. Don’t take niacin to treat high cholesterol without your provider’s OK.”

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This is because while niacin can decrease cholesterol values, it hasn’t necessarily been shown to decrease your risk of heart attack or stroke, unlike other cholesterol-lowering medications.

One study found that higher niacin levels can help prevent new cases of hypertension (high blood pressure). Having a healthy blood pressure level is an essential part of overall heart health.

“Healthy blood pressure levels are important, and niacin could be one factor in achieving them,” notes Zumpano. “But you don’t necessarily have to take high-dose supplements to get these benefits. The study found that people had lower blood pressure if they got optimal niacin levels through a healthy diet.”

Some evidence suggests that nicotinamide may help protect your skin from sun damage and lower the risk of skin cancer. In one nonhuman study, researchers found that niacin killed melanoma cells in a lab and improved melanoma survival. But research in humans is needed before we know niacin’s anti-cancer benefits.

“Oral nicotinamide and topical niacinamide can relieve symptoms of inflammatory skin conditions like acne, rosacea and some autoimmune skin diseases,” shares Zumpano. “It may help your skin repair itself after damage from the sun’s UV rays.”

But this doesn’t mean you should start swapping your sunscreen for niacin supplements. “Getting adequate niacin through a healthy diet is good for your skin, but it’s not proven skin cancer prevention,” she cautions. “Wearing sunscreen daily is still the best way to avoid premature skin aging and skin cancer.”

Niacin deficiency, known as pellagra, may cause several mental health conditions, including anxiety, depression and hallucinations. Niacin supplements can also help treat some cases of schizophrenia.

Some research has found a possible link between getting enough niacin and better memory and brain health in older adults. One review found that niacin may offer some protection against dementia and Alzheimer’s disease.

“Niacin may help protect brain and nerve cells from stress, which is why it could help with memory and cognitive abilities,” Zumpano says. “But we need more research to determine exactly how it works and who can benefit from it.”

In general, the daily value (DV) of niacin is 16 milligrams (mg) for adults and children age 4 and older. But the recommended daily allowance (RDA) provides a more specific recommendation based on your age, life stage and sex recorded at birth.

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RDAs for niacin are:

Age and other factorsRDA (in milligrams)Birth to 6 months2 mg7 to 12 months4 mg1 to 3 years6 mg4 to 8 years8 mg9 to 13 years12 mgFemales 14 years and older14 mgMales 14 years and older16 mgIf you're pregnant18 mgIf you're breastfeeding17 mgAge and other factorsBirth to 6 monthsRDA (in milligrams)2 mg7 to 12 monthsRDA (in milligrams)4 mg1 to 3 yearsRDA (in milligrams)6 mg4 to 8 yearsRDA (in milligrams)8 mg9 to 13 yearsRDA (in milligrams)12 mgFemales 14 years and olderRDA (in milligrams)14 mgMales 14 years and olderRDA (in milligrams)16 mgIf you're pregnantRDA (in milligrams)18 mgIf you're breastfeedingRDA (in milligrams)17 mg

Some foods naturally contain niacin, and others have niacin added through fortification. Some of the best food sources of niacin include:

• Beef: Beef liver has the highest amount of niacin, with 93% of your DV in a 3-ounce serving. Three ounces of lean ground beef contain 36% of your DV.
• Poultry: Turkey and chicken breast contain more than 60% of your DV per 3-ounce serving.
• Marinara sauce: Jarred spaghetti sauce contains more than 60% of your DV.
• Fish: Three ounces of Sockeye salmon and canned tuna each contain more than 50% of your DV.
• Rice: One cup of cooked brown rice contains 33% of your DV and enriched white rice contains 14%.
• Peanuts: One ounce of dry-roasted peanuts contains 26% of your DV.
• Fortified breakfast cereals: Food manufacturers fortify many breakfast cereals with niacin. The nutrition facts label may tell you how much niacin you’re getting per serving, and some are as high as 25% of your DV.
• Potatoes: One medium russet baked potato contains 14% of your DV.

Niacin is water-soluble, meaning excess amounts come out in your urine. Still, taking high-dose niacin supplements can cause side effects, including:

• Abdominal pain, heartburn and nausea
• Blurred vision
• Hypotension (low blood pressure), which can lead to fainting or falls
• Insulin resistance or hyperglycemia (high blood sugar)
• Liver disease
• Macular edema (buildup of fluid in your eye’s retina)
• Increasing inflammatory pathways that actually increase your risk for cardiovascular disease

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Niacin flush is a side effect of taking nicotinic acid supplements, usually in doses higher than 30 mg to 50 mg. This side effect is harmless and temporary but can be bothersome.

“Niacin flush causes your face, chest and arms to become red or flushed like you’re blushing,” explains Zumpano. “The affected areas may also burn, itch or tingle.”

Some people experience a niacin flush within 30 minutes of taking supplements. Others don’t experience this side effect until they’ve been taking niacin for several days or weeks.

“You can reduce your chances of niacin flush by taking your niacin supplements with food,” she recommends. “This side effect may go away with time as your body develops a tolerance to the supplement.”

Niacin has a number of health benefits, but you may not need niacin supplements. “Talk with your healthcare provider before taking any high-dose vitamin supplement,” advises Zumpano. “You have unique health needs, and your provider can help you decide what’s best for you.”

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