Niacin vitamin b3

Niacin is one of the family of B vitamins that includes thiamin and riboflavin. Like most B vitamins, Niacin helps your body to release energy from food.Niacin also helps to reduce tiredness and fatigue and it is important for healthy skin.


Where can I find Niacin?

Niacin is found in nuts and seeds as well as fish, meat and poultry. Almonds and sesame seeds are good sources as are salmon, sardines and plaice. Niacin is a water-soluble vitamin which means that your body does not store niacin.This is why you need to eat foods rich in niacin everyday.


Did you know? It is common for your skin to flush a few minutes after you take a supplement of Niacin.The effect can last for 15-20 minutes and will decrease as your body gets used to taking niacin supplements.

 


Niacin – Benefits at a glance:

  • Needed to help release energy from food
  • Helps to keep nerves healthy
  • Needed for healthy skin
  • Helps reduce tiredness and fatigue
  • Important for psychological well-being


How much Niacin do I need everyday?

The RDA or Recommended Daily Amount for Niacin is 16mg per day.

Niacin in food Need 16mg per day
   
Almonds 3.4mg
Peanut Butter 12.5mg
Mixed Peanuts & Raisins 8.0mg
Sesame Seeds 5.0mg
Sunflower Seeds 4.1mg
Sardines (tinned) 6.1mg
Trout 4.2mg
Salmon 7.2mg
Plaice 3.2mg
Lamb’s Liver 19.9mg
Turkey 8.0mg
Chicken 7.8mg
Beef 4.9mg


What if I have too little Niacin?

Pellagra is the name of the disease that is caused by having too little niacin.  It causes a thick, scaly rash on the skin, swollen mouth and bright red tongue.  It also causes tiredness, depression, vomiting and diarrhoea.  In severe cases, it can lead to death.  Pellagra is very rare today in developed countries and very low levels of niacin are usually only seen in people who have diseases that affect how their bodies absorb vitamins.

 

SuperValu Hazelnuts 70gSuperValu Hazelnuts

SuperValu Hazelnuts 150g

 


 

SuperValu Brazil Nuts 150gSuperValu Brazil Nuts

SuperValu Brazil Nuts 150g

 


 

Blue Diamond Almonds Oven Roasted Almonds with SeaBlue Diamond Almonds Oven Roasted Almonds with Sea Salt

Blue Diamond Almonds Oven Roasted Almonds with Sea Salt

 


 

Blue Diamond Almonds Wasabi Soy Sauce FlavourBlue Diamond Almonds Wasabi Soy Sauce Flavour

Blue Diamond Almonds Wasabi Soy Sauce Flavour

 


 

Blue Diamond Almonds Wasabi Soy Sauce FlavourActi Snack Nut Mix Multi Pack

Acti Snack Nut Mix Multi Pack 5 x 35g