Vitamin B3
niacyna · last AI check: 2026-07-19
In short
Takes part in energy metabolism. The body can partly produce it from the amino acid tryptophan.
What it does in the body
The sentences below are officially authorised EU health claims.
Niacin contributes to normal energy-yielding metabolism EU health claim
Commission Regulation (EU) No 432/2012 of 16 May 2012, Annex — list of permitted health claims · register entry: 43, 49, 54, 51 · EFSA opinion: 2009;7(9):1224; 2010;8(10):1757
Condition of use on a product: The product is at least a source of Vitamin B3.
Niacin contributes to normal functioning of the nervous system EU health claim
Commission Regulation (EU) No 432/2012 of 16 May 2012, Annex — list of permitted health claims · register entry: 44, 53 · EFSA opinion: 2009;7(9):1224
Condition of use on a product: The product is at least a source of Vitamin B3.
Niacin contributes to the maintenance of normal skin EU health claim
Commission Regulation (EU) No 432/2012 of 16 May 2012, Annex — list of permitted health claims · register entry: 45, 48, 50, 52 · EFSA opinion: 2009;7(9):1224; 2010;8(10):1757
Condition of use on a product: The product is at least a source of Vitamin B3.
How much you need
| Country / organisation | Group | Value | Type |
|---|---|---|---|
| EFSA | adults | AI Adequate intake — an approximate value used when data are insufficient to set an exact requirement (RDA). | |
| FAO | adult men | RNI Reference nutrient intake — the RDA equivalent in WHO/FAO, UK and Philippine terminology. | |
| NASEM (US/CA) | adult men | RDA Recommended daily allowance — covers the needs of almost all healthy people in a group. | |
| Philippines | adult men | RNI Reference nutrient intake — the RDA equivalent in WHO/FAO, UK and Philippine terminology. | |
| India | adult men | RDA Recommended daily allowance — covers the needs of almost all healthy people in a group. | |
| Poland | adults | RDA Recommended daily allowance — covers the needs of almost all healthy people in a group. | |
| Singapore | adult men | RDA Recommended daily allowance — covers the needs of almost all healthy people in a group. | |
| Switzerland | adults | AI Adequate intake — an approximate value used when data are insufficient to set an exact requirement (RDA). | |
| United Kingdom | adult men | RNI Reference nutrient intake — the RDA equivalent in WHO/FAO, UK and Philippine terminology. |
Reference values from different countries are not directly comparable — they differ in definition and age group. How to read reference values →
Every value states its source — click it to see the document, location and link.Data and content are prepared and cross-checked against source documents by several independent AI models. They have not been audited by a human editor.Before citing a value, check it in the source document — verification is automated (AI), not editorial.
Worth knowing
Niacin is unusual among the B vitamins because the body can partly produce it itself — from the amino acid tryptophan, present in dietary protein. This is why reference values are expressed in “niacin equivalents” (NE), which take both routes of supply into account.
At doses substantially exceeding the reference value, niacin can cause a characteristic flushing and sensation of heat in the skin, resulting from the dilation of blood vessels. This phenomenon sets it apart from the other B vitamins and is one of the reasons an upper intake limit has been set for niacin. We don't assess here whether such a symptom is dangerous — at doses above the reference value, the appropriateness and safety of supplementation is for a doctor to decide.
Where to find it
meat and poultry · fish · wholegrain products · legumes · nuts
This material is for information and education. It does not replace advice from a doctor or dietitian. For health matters, consult a qualified medical professional.