Nutrition 101: Niacin

• Niacin, Nicotinic Acid, Nicotinamide / Niacinamide

• Males ≥ 19 years: 16 mg/day
• Females ≥ 19 years: 14 mg/day

Note: Niacin can be made in the body from tryptophan (an amino acid), thus the recommended intake for niacin assumes that some niacin will be obtained from tryptophan

• Releases energy from carbohydrates, protein, and fat in food
• Involved in the maintenance of mucous membranes, skin, and the gastrointestinal tract
• Assists in nerve function and blood circulation
• Regulates appetite
• Prevents pellagra, a disease that causes diarrhea, dermatitis, dementia, and even death

• Because niacin can be made from tryptophan, which is found in protein, any diet high in protein will not likely be lacking in niacin
• Niacin is found in meat, liver, poultry, fish, beans, nuts, whole and enriched grains, peas, mushrooms, asparagus, and leafy green vegetables