Vitamin B-3, or niacin, is an important nutrient that can help you balance your levels of cholesterol and blood sugar. Vitamin B-3 also helps the body break down and process fats. Like the other B vitamins (there are eight total), vitamin B-3 helps convert carbohydrates into blood glucose to be used as energy for the body. Most of your vitamin B-3 needs can be met through diet. There are a variety of plant and animal sources of vitamin B-3 that should provide a healthy amount in your body.
Seafood
Some excellent sources of vitamin B-3 include chinook salmon, yellowfin tuna and halibut. Vitamin B-3 is one of the more water-soluble vitamins, which means the body can't store it. But it also means that the way you cook seafood or other vitamin B-3 sources isn't likely to affect the amount of the vitamin you consume. But from an overall health standpoint, you're better off broiling, baking or grilling fish than frying it to reduce your intake of saturated fats.
Nuts
Nuts, especially peanuts, contain vitamin B-3 as well as other important nutrients, such as protein and magnesium. But because nuts can be high in calories, they should be eaten in moderation.
Other Vegetable Sources
If you're looking for vegetarian sources of vitamin B-3, try mushrooms (especially crimini mushrooms) and certain green vegetables, such as asparagus and broccoli. In general, foods that are high in protein also have larger amounts of vitamin B-3. But vegetable sources of the vitamin, including sesame seeds and whole-grain products, also are high in fiber, which is essential to good health.
Lean Meats
Because meat sources tend to be highest in vitamin B-3, look for lean meat options such as turkey and the leanest types of beef tenderloin and lamb loin available.
Signs of Vitamin B-3 Deficiency
Though vitamin B-3 deficiency is unusual among people who eat a Western diet, it's worth examining your diet if you suffer from fatigue and muscle weakness. Skin infections also are related to low vitamin B-3 levels.
Prescription Vitamin B-3
Because vitamin B-3 can have such a positive impact on cardiovascular health, doctors sometimes prescribe it (usually as niacin) to improve arterial health and raise your high density lipoproteins ("good cholesterol") levels. But prescription niacin can cause flushing of the skin, so you should talk with your doctor about whether you need the supplement and exactly how much is safe to consume.
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