How Much Niacin Do I Need?
RDA for Adult Females is 14 mg/d
RDA for Adult Males is 16 mg/d
Upper Safe Limit for Adults is 35 mg/d
Why Do I Need Niacin?
Niacin is critical for energy metabolism and it supports the health of skin, the nervous system and the digestive system
Good sources of niacin include leafy greens, legumes, whole grains, enriched cereals and nuts
We can also synthesize niacin from the amino acid tryptophan so a diet with adequate calories and protein will likely be adequate in niacin
Niacin Content (mg)
Peanuts, 1 oz
Almonds, 1 oz
Peanut butter, 2 tbsp
Whole wheat bread, 1 slice
Lentils, cooked, 1 cup
Split peas, cooked, 1 cup
Potato, baked, large
Mushrooms, cremini, 1 cup
Peas, cooked, 1 cup
Kale, raw, 1 cup
Grape Nuts cereal, 1/2 cup
Total Whole Grain cereal, 3/4 cup
Brown rice, cooked, 1 cup
Diarrhea, abdominal pain, vomitting
Inflamed, swollen, smooth, bright red tongue
Depression, apathy, fatigue, loss of memory
Toxicity from food is unknown but large doses from supplements and medications can cause the following:
Diarrhea, heartburn, nausea, ulcer, vomiting
Fainting, dizziness, fatigue, headache
"Niacin flush"- painful skin flush, hives, rash
References used for all of the nutrient pages can be found at the bottom of the Nutrition Facts page. Click here.
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