The Benefits of Vitamin B3

What Vitamin B3 Can Do for You

Vitamin B3, also known as niacin, has a bunch of potential health benefits—some more proven than others. Let’s break them down by how effective they are believed to be.

Most Likely Effective

Lowers Cholesterol and Triglycerides

Vitamin B3 can help lower high levels of triglycerides and bad cholesterol (LDL), and boost the good kind (HDL) by about 15–35%. It does this by blocking an enzyme involved in fat production. It may also cut LDL by 10–25% and triglycerides by 20–50%. High doses of niacin are sometimes used with statins or when diet and other meds don’t work well enough.

Helps Prevent Pellagra

Niacin and niacinamide are used to prevent pellagra, a disease caused by severe vitamin B3 deficiency. Pellagra can lead to skin problems, diarrhea, dementia, and even death if left untreated.

Possibly Effective

Metabolic Syndrome

People with metabolic syndrome (which involves high cholesterol, triglycerides, and blood pressure) might benefit from B3. A study showed improved HDL and lower triglycerides, especially when combined with omega-3s. More research is still needed though.

Cholera-Related Diarrhea

Vitamin B3 may help reduce fluid loss caused by cholera-induced diarrhea.

HIV-Related High Cholesterol

In people with HIV, B3 might help manage cholesterol and triglyceride spikes caused by antiretroviral therapy, according to a 2011 study.

Probably Not Effective

Heart Disease

A 2017 study showed that taking B3 didn’t lower the risk of heart disease, stroke, or heart attacks. So it’s not recommended for treating or preventing cardiovascular issues.

Not Enough Proof Yet

Alzheimer’s and Cognitive Decline

Some early research suggests B3 might help with age-related memory problems and possibly lower Alzheimer’s risk. The brain needs B3 to help enzymes function properly and produce energy.

Atherosclerosis

B3 hasn’t been shown to help with artery hardening in people with peripheral artery disease, but it may help men with high triglycerides, especially when combined with bile acid sequestrants.

High Phosphate in the Blood

B3 may lower phosphate levels in people with kidney disease, though high doses don’t always work, especially when taken with other phosphate-lowering drugs.

Retinal Vein Occlusion (Eye Condition)

One small study showed that B3 might improve vision and eye function in people with blocked retinal veins.

Sickle Cell Anemia

B3 doesn’t appear to improve lipid levels or blood vessel function in people with sickle cell anemia, though it might slightly raise HDL.

Cataracts

B3’s role in preventing cataracts is unclear. A nutrient-rich diet with B3, vitamin A, and B vitamins might help reduce the risk of nuclear cataracts.

Sports Performance

Taking B3 supplements before workouts doesn’t seem to improve performance. In fact, one study showed it could reduce endurance by speeding up glycogen depletion in muscles.

Other Potential Uses

More research is needed on B3 for conditions like schizophrenia, depression, ADHD, migraines, motion sickness, and medication-related hallucinations.

What Science Says

A 1996 study suggested that B3 might reduce joint inflammation in people with osteoarthritis. Another study in 2015 found that niacinamide may protect the skin from UV damage and reduce the risk of nonmelanoma skin cancers. However, in people with type 2 diabetes, B3 might lower cholesterol but raise blood sugar levels, so long-term monitoring is important.

Recommended Daily Amount

Top Food Sources of Vitamin B3

• Tuna: 165g gives over 100% of daily B3 needs. Also high in B12, B6, protein, omega-3s, and selenium.
• Chicken Liver: 85g gives 73–83% of B3. Beef liver gives even more.
• Turkey: 6.3mg per serving, plus tryptophan, which turns into B3.
• Chicken Breast: 11.4mg in 85g (71–81% of daily needs).
• Anchovies: Cheap source—just 10 pieces cover half your daily need.
• Salmon: Wild salmon gives 61% (women) and 53% (men); farmed gives slightly less.
• Lean Ground Beef: 85g offers 6.2mg of B3. Leaner cuts have more B3.
• Whole Wheat Flour: B3 is in the bran, so whole wheat is better than white flour.
• Peanut Butter: 2 tbsp gives 25–30% of daily needs. Great plant-based source.
• Avocado: One medium fruit gives about 21–25% of daily B3 needs.
• Mushrooms: One cup offers about 15–18% of daily needs. Great for vegetarians.
• Potatoes: One large potato provides 25–30% of daily needs. Sweet potatoes are similar.
• Green Peas: One cup provides 20% of daily needs and is well absorbed.
• Fortified Foods: Like breakfast cereals, pasta, and white bread.
• Brown Rice: Not ideal—only about 30% of B3 gets absorbed, but it's still a source.

Other Sources Include:

• Baker’s yeast
• Legumes
• Leafy greens
• Dairy
• Coffee and tea

Vitamin B3 Deficiency

Mild deficiency can happen from a poor diet or not getting enough tryptophan. Severe deficiency (pellagra) can result from malabsorption issues or diseases like liver disease or Hartnup disorder. Symptoms include:

• Dry skin
• Mouth sores and red tongue
• Sun-sensitive rashes
• Digestive issues (vomiting, diarrhea, constipation)
• Fatigue, headaches, confusion
• Depression or hallucinations in severe cases

Treatment usually includes a multivitamin with about 20mg of B3. In more serious cases, high-dose B3 supplements may be needed—but avoid overdoing it, especially above 100mg daily, unless prescribed. If you think you might be deficient, talk to your doctor to check your levels.

Quick Recap

Vitamin B3 is an essential nutrient your body needs daily since it can’t store it. It helps enzymes work properly and supports energy production. You can get it from a wide variety of plant and animal foods. Just make sure you’re getting enough—especially if your diet is limited or you have certain health conditions.