If I have a vitamin B3 deficiency, what should I eat?

[jennifer_bloom]

I have amazing green pea powder but it cost $2.00 a serving so I prefer something cheaper.

[bolverk]

16 Foods That Are High in Niacin (Vitamin B3)
Niacin, or vitamin B3, is an essential nutrient, which you must consume through your diet as your body can’t synthesize or store it. Among other things, niacin aids your metabolism and nervous system.
Many foods are rich in niacin, especially animal products like meat, fish and poultry.

Vegetarian sources include avocado, peanuts, whole grains, mushrooms, green peas and potatoes.

Ready-to-eat breakfast cereals and refined grain products are typically fortified or enriched with niacin, making them one of the main niacin sources in the average American diet.

The recommended dietary allowance (RDA) for this nutrient is 16 mg per day for men and 14 mg per day for women - enough to meet the needs of approximately 98% of adults.

Here are 16 foods high in niacin.

1. Liver
Liver is one of the best natural sources of niacin, providing 91% of the RDA for men
and more than 100% of the RDA for women per 3-ounce (85-gram) serving.

2. Chicken Breast
Chicken breast is an excellent source of lean protein and niacin, containing 71% and
81% of the RDA for men and women, respectively. In comparison, chicken thighs
provide roughly half that amount.

3. Tuna
One can of tuna provides over 100% of the RDA for niacin for both men and women, making it an excellent option for pescatarians.

4. Turkey
Turkey
contains both niacin and tryptophan, the latter of which your body can turn
into niacin. Together they provide roughly 50% of the RDA for niacin for men
and 60% of the RDA for women. Tryptophan also impacts mood and sleep.

5. Salmon
Wild-caught
salmon is a good source of niacin, providing over half of the RDA for men and
women per serving. Additionally, it is rich in omega-3 fatty acids, which are
good for heart health.

6. Anchovies
Anchovies are a convenient way to meet your niacin needs with seafood. Just one canned anchovy contains 5% of the RDA, which can quickly add up.

7. Pork
Lean cuts of pork like tenderloin provide roughly 40% of the RDA per 3-ounce
(85-gram) serving. Fattier cuts contain niacin as well, though at lower
concentrations.

8. Ground Beef
Ground beef is a good source of niacin. Leaner varieties contain 1/3 more niacin than
fattier ones. What’s more, grass-fed beef may be higher in antioxidants and omega-3s than conventional grain-fed beef.

9. Peanuts
Peanuts are very rich in niacin, providing roughly 1/3 of the RDA for men and women in just 2 tablespoons of peanut butter. They’re also a good source of heart-healthy fat and many vitamins and minerals.

10. Avocado
One avocado provides over 20% of the RDA for niacin and is rich in fibre,
heart-healthy monounsaturated fats and minerals like potassium.

11. Brown Rice
One cup (195 grams) of cooked brown rice contains roughly 20% of the RDA for niacin, but some research suggests that nutrients from grains are less absorbable than
from other food sources.

12. Whole Wheat
Whole-wheat products contain niacin, but like brown rice, their niacin is less available
for absorption than animal or vegetable sources.

13. Mushrooms
Mushrooms are a good source of niacin, containing about 15% and 18% of the RDA for men and women, respectively, per cup (70 grams). When grown under sunlamps, they are also a very good source of vitamin D.

14. Green Peas
Green peas are a good source of highly absorbable niacin, providing approximately 20% of the RDA per cup (145 grams). They’re also rich in fibre, antioxidants and
other compounds associated with a variety of health benefits.

15. Potatoes
White and sweet potatoes are both good sources of niacin and contain around 10% of
the RDA for men and women per 100 grams. Of common potato varieties, Russet
potatoes pack the niacin.

16. Fortified and Enriched Foods
Many foods, especially cereals and refined grain products, contain additional niacin
added during processing. These types of food supply more niacin in the average
American diet than natural sources.

[AviatorTom]

I'm not sure about foods... why not take a B3 vitamin supplement?

[AviatorTom]

Thanks for MHO

[Dennisjf12]

I looked this up online for you trying to give you the best advice with the limited amount of information you gave me.

To address a vitamin B3 deficiency, increase your intake of niacin-rich foods such as poultry, lean meats (like pork and beef), fish (especially tuna and salmon), nuts and seeds (like peanuts and sunflower seeds), eggs, milk, legumes (beans, lentils), and fortified grains and cereals. For a plant-based diet, focus on nuts, seeds, legumes, and fortified cereals, but be aware that some plant sources have limited absorption, so a variety of foods is essential.

Animal-Based Sources
Poultry: Chicken and turkey are good sources of niacin.
Fish: Tuna, salmon, and anchovies are excellent sources of niacin.
Meat: Lean cuts of beef and pork provide significant amounts of niacin.
Eggs: A simple and effective source of niacin for many people.
Dairy: Milk, cheese, and yogurt contain niacin.
Plant-Based Sources
Legumes: Peanuts, beans, and lentils are valuable sources of niacin, especially for vegetarian and vegan diets.
Nuts and Seeds: Peanuts, sunflower seeds, and other nuts and seeds contain niacin.
Fortified Grains and Cereals: Enriched breads, cereals, pasta, and other products made from fortified white flour are good sources of niacin.
Whole Grains: Brown rice is a source of niacin, though it is not as well-absorbed as other forms.
Other Vegetables: Mushrooms, avocado, and green leafy vegetables also contain some niacin.
Important Considerations
Fortification:
Look for labels on bread and cereals that indicate they are "fortified" or "enriched" to ensure they contain added niacin.
Absorption:
The niacin in some foods, like brown rice, is bound to other compounds and may not be as easily absorbed by the body.
Medical Advice:
If you suspect you have a niacin deficiency, consult a healthcare professional. They can provide a diagnosis and recommend a personalized treatment plan, which may include dietary changes or supplements. Dennis

www.google.com/search

[Malemajor]

If you have a vitamin B3 (niacin) deficiency, the goal is to get more niacin-rich foods and also foods with tryptophan, an amino acid your body can convert into niacin.

Best Natural Sources of Niacin (Vitamin B3)
Animal-based (highest bioavailability)

Poultry – chicken breast, turkey

Fish – tuna, salmon, sardines

Meat – beef, pork, liver (especially beef liver — extremely high in niacin)

Eggs – also provide tryptophan

Plant-based

Legumes – peanuts, lentils, beans

Whole grains – brown rice, barley, whole wheat

Seeds – sunflower seeds, pumpkin seeds

Mushrooms – especially portobello and shiitake

Potatoes – white and sweet varieties

Avocados – good source of niacin + healthy fats

Try to combine sources
If you eat animal protein, you get both niacin and tryptophan.
If you’re vegetarian or vegan, pair legumes + whole grains to maximize niacin and tryptophan intake.

Bonus nutrients for niacin metabolism
Niacin production from tryptophan requires vitamin B2 (riboflavin) and vitamin B6 — so eating foods like spinach, almonds, bananas, and fortified cereals helps your body make more niacin naturally.

⚠ Important: Severe deficiency can cause pellagra (dermatitis, diarrhea, dementia) — if you have symptoms, it’s best to see a doctor before relying solely on diet, since supplements may be needed for quick recovery.

[wynning]

Would you be able to talk to a pharmacist about it? Niacin (B3) supplements would be a good start in my opinion but unless you want to be taken it like it's medication, you might have to introduce food with niacin in them to your diet on a long term basis.

[Nik1hil]

Remember usually Deficiency is not because you are not eating a certain Item..

Deficiency happens when your Body is not Absorbing Something from food..

No matter how much suppliment you eat, if your Body is Not Absorbing it, it's going down the Shithole..

Make sure you focus on making you body absorb it, instead increasing the intake of certain Suppliment..

[Alex-Snow]

Try a balanced diet with a lot of fruit and vegetables.

[Ethan_T]

I asked my grandma and she said mushrooms 🍄

[exitseven]

takem a B complex suppliment.

[Booboolove69]

NUTRITIONAL YEAST

[snermcger]

... Vitamin B3. They sell bottles of it online.

[UrsulaY]

Ask your doctor. Take supplements.

[llorando]

Have you tried a B3 supplement?

[TheKillerJason]

Steak