So, why do we need it? Niacin is essential in turning your food calories into energy for the body, the utilization of fats and cholesterol production. It is necessary for DNA production and plays a role in insulin metabolism. A study published in 2004 reported that a study of seniors (age 65+) who consumed higher amounts of Niacin were 70% less likely to develop Alzheimer's. Niacin also has been shown to lower cholesterol and some health professionals claim it can effectively fight depression.
Boys and girls are recommended to get 2 to 8 milligrams a day of Niacin (babies - 2mg, increase with age). Puberty-age children are suggested to have 12mg a day, with teenagers and adults requiring 14mg if female, 16mg if male. Pregnant/lactating women are recommended to get 17-18mg a day.
People who might require higher amounts of niacin in their diet include those with chronic bowel problems as well as the usual suspects such as those with high-stress lifestyles, heavy alcohol intake, etc. Additionally, deficiency in tryptophan (an amino acid found in many seafoods and poultry) and other B-vitamins (namely B1, B6, B12) can lead to niacin deficiency.
An easy way to meet you daily B3 requirements is to get a couple servings a day of meat proteins like fish, poultry and beef. If you adhere to a vegan diet, peanuts, brown rice, sunflower seeds, potatoes, tomatoes and mushrooms are some plant sources of niacin.
- 60-80% Daily Recommended Value (adults) = tuna, chicken
- 31%-50% DRV = turkey, halibut, salmon, beef, deer, lamb
- 15-30% DRV = mushrooms (cremini/shitake), shrimp, sardines, peanuts, spelt
So maybe you have high cholesterol? Maybe you are feeling weak or never hungry? Are you having skin or digestive problems? Ask your doctor about incorporating more Niacin into your routine. And come Thanksgiving, instead of stuffing yourself with turkey all afternoon, bag a bunch of smaller portions to take home and eat throughout the next few days.
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