What daily niacin intake do adults need?
Niacin needs are usually given as niacin equivalents (NE), which account for both niacin (nicotinic acid) and the conversion of tryptophan from protein.
For adults, commonly cited targets are:
- Men: 16 mg NE per day
- Women: 14 mg NE per day
How much niacin for children and teens?
Typical daily intake targets by age are:
- 1–3 years: 6 mg NE/day
- 4–8 years: 8 mg NE/day
- 9–13 years: 12 mg NE/day
- 14–18 years: 16 mg NE/day (for boys) and 14 mg NE/day (for girls)
Is niacin the same as “vitamin B3” and how is it measured?
Yes. Niacin is vitamin B3. Intake is often measured in mg of niacin equivalents (mg NE), not just “mg niacin,” because tryptophan in food can convert into niacin.
What if you take niacin supplements or high doses?
High-dose niacin (often used to affect cholesterol) can cause side effects such as flushing and can also raise liver risk at higher intakes. Because supplement products vary widely, it’s safer to follow a clinician’s dosing rather than aiming for very high intakes from over-the-counter products.
What foods provide niacin (B3)?
Niacin comes from both animal and plant foods, including:
- Meat and poultry
- Fish
- Fortified grains and cereals
- Peanuts
- Legumes
If you want, I can tailor the intake target
Tell me the person’s age and sex (and whether they’re asking for food only or supplements), and I’ll provide the right daily niacin equivalent target.