Vitamin B3

Vitamin B3 is also called Niacin. It is needed for tissues repair and metabolism of nutrients. Vitamin B3 deficiency can lead to pellagra (severe deficiency), slower metabolism and decreasing cold tolerance. An excess of vitamin B3 (over 3g a day) can cause liver damage, dilation of the blood vessels and kidney damage.

Sources of Vitamin B3:

Food / 100g Amount (mg)
Yeast extract 73
Chicken breast, without skin 22
Lamb’s liver 21
Tuna canned in oil, drained 21
Grapenuts 20
Roasted turkey, light meat, 20
Peanuts, plain 19
Pork fillet, lean 18
Tuna, fresh 17
Shiitake mushroom, dried 15
Grilled swordfish 14
Grilled mackerel 13

How Much Vitamins You Need?

Dietary reference intake (DRIs): recommended intakes for infants, children, pregnant women and breastfeeding moms.

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