Within the B vitamin family, vitamin B3 may not be as frequently discussed as B12, but it is a vital contributor to energy metabolism.

What Does B3 Do?

The carbohydrates, fats, and proteins we eat all require vitamin B3 to be converted into usable energy. B3 also supports nervous system health, skin health, and cell repair.

Taiwan's Dietary Reference Intakes recommend about 16 mg per day for adult men and 14 mg for adult women.

B3 deficiency may cause fatigue, poor appetite, difficulty concentrating, and low mood. Severe deficiency can lead to dermatitis, diarrhea, and nervous system abnormalities. However, in modern society with a balanced diet, true deficiency is uncommon.

How to Get B3?

Good sources include peanuts, shiitake mushrooms, king oyster mushrooms, whole grains, brown rice, oats, legumes, sesame, and nuts and seeds. The body can also synthesize some B3 from the essential amino acid tryptophan.

For plant-based eaters, vitamin B3 is generally not a nutrient of concern. Eating sufficient legumes, whole grains, mushrooms, and nuts and seeds daily typically satisfies the body's needs with ease.

B3-Rich Foods

•       Whole grains: Brown rice, germ rice, and oats retain far more B vitamins than refined white rice, making them reliable daily B3 providers.

•       Legumes and soy products: Soybeans, edamame, black beans, and their products (tofu, soy milk) are rich in protein and B vitamins — core nutritional staples for plant-based eaters.

•       Nuts and seeds: Peanuts, sunflower seeds, almonds, and sesame provide healthy fats along with substantial B3.

•       Mushrooms and algae: Fresh mushrooms (shiitake, maitake) and nori are excellent plant-based sources of niacin.

Additional Resources

Vitamin B3: How to make sure you’re getting enough on your vegan diet