It is a reader-friendly overview of Niacin. For extra particulars, see our well being skilled reality sheet on Niacin.
What’s niacin and what does it do?
Niacin (additionally referred to as vitamin B3) helps flip the meals you eat into the vitality you want. Niacin is necessary for the event and performance of the cells in your physique.
How a lot niacin do I would like?
The quantity of niacin you want is determined by your age and intercourse. Common day by day beneficial quantities are listed beneath in milligrams (mg) of niacin equivalents (NE) (apart from infants of their first 6 months).
The mg NE measure is used as a result of your physique may also make niacin from tryptophan, an amino acid in proteins. For instance, while you eat turkey, which is excessive in tryptophan, a few of this amino acid is transformed to niacin in your liver. Utilizing mg NE accounts for each the niacin you eat and the niacin your physique makes from tryptophan. Infants of their first six months don’t make a lot niacin from tryptophan.
|Life Stage||Beneficial Quantity|
|Start to six months||2 mg|
|Infants 7–12 months||4 mg NE|
|Youngsters 1–3 years||6 mg NE|
|Youngsters 4–8 years||8 mg NE|
|Youngsters 9–13 years||12 mg NE|
|Teen boys 14–18 years||16 mg NE|
|Teen ladies 14–18 years||14 mg NE|
|Grownup males 19+ years||16 mg NE|
|Grownup ladies 19+ years||14 mg NE|
|Pregnant teenagers and girls||18 mg NE|