Niacin (B3): how much you need & why it matters
Energy metabolism, DNA repair.
How much a day (adults)
| NIH (US) RDA | 16 (men) / 14 (women) |
If you don't get enough
Associated deficiency: Pellagra.
Reported signs of running low:
- Dermatitis
- Diarrhea
- Dementia
- Glossitis
These signs have many causes other than niacin, and several are common in pregnancy anyway. They are a reason to ask for a blood test, not to self-diagnose or start a supplement.
Food sources
- Meat
- Fish
- Peanuts
- Fortified grains
Named by the NIH Office of Dietary Supplements. Being a good source does not make a food right for pregnancy — check food safety in pregnancy too; liver, for one, is rich in several nutrients and generally advised against.
Before you act on this
Educational reference; RDA/AI are population averages for healthy adults (needs differ by age, sex, pregnancy, and condition). Diagnose/treat deficiency only with a clinician.
Sources: NIH Office of Dietary Supplements (ODS) fact sheets / IOM Dietary Reference Intakes.
Educational reference, not medical or dietary advice. RDAs are population averages for healthy adults — needs differ in pregnancy and breastfeeding. Ask your doctor or dietitian.