Which foods contain Vitamin B3?

Nicotinamide Riboside (NR) is a form of vitamin B3 (niacin). It is a precursor of NAD+ (nicotinamide adenine dinucleotide), an essential coenzyme for cellular energy production and DNA repair. Unlike other forms of vitamin B3, NR can raise NAD+ levels more efficiently, supporting mitochondrial function and cellular health.

With this in mind, we wondered which foods contain the highest amounts of vitamin B3 that we can include in our diet. Keep in mind that although NR is a form of vitamin B3, you would need to eat impractical amounts of food to get a meaningful dose, due to its low concentration.

The main sources of vitamin B3 (niacin) include a variety of animal and plant-based foods. Here are some of the best sources:

1. Meat and Poultry:

   • Chicken: Especially chicken breast.
   • Turkey: Lean turkey meat.
   • Beef liver: Very high in niacin.

2. Fish and Seafood:

   • Tuna: Both fresh and tinned.
   • Salmon: A good source of vitamin B3.
   • Mackerel: Rich in nutrients.

3. Whole Grains and Fortified Cereals:

   • Brown rice: Contains more nutrients than white rice.
   • Wholemeal bread: A better option than white bread.
   • Fortified cereals: Many are enriched with niacin.

4. Legumes:

   • Peanuts: Excellent for a healthy snack.
   • Peas and beans: Good sources of niacin.

5. Green Vegetables:

   • Asparagus: Contains a good amount of niacin.
   • Mushrooms: Varieties such as shiitake and maitake.

6. Dairy Products:

   • Milk: Also a source of NR, a precursor of NAD+.
   • Yoghurt: Rich in nutrients and easy to digest.

7. Nuts and Seeds:

   • Sunflower seeds: High in niacin.
   • Walnuts: A good option for getting vitamin B3.

These sources can help maintain adequate levels of vitamin B3 in the diet, supporting important bodily functions such as metabolism and cellular health. For more information on sources of vitamin B3 and its importance, you can consult Healthline and Mayo Clinic.

Differences Between Consuming Vitamin B3 (Niacin) and Nicotinamide Riboside (NR)

1. Form and Absorption:

   • Vitamin B3 (Niacin): There are two main forms of vitamin B3: niacin (nicotinic acid) and nicotinamide (niacinamide). Both forms are converted into NAD+ within the body, but this process is less efficient and can cause side effects such as "flushing" (redness and warmth of the skin).
   • Nicotinamide Riboside (NR): NR is a more advanced form of vitamin B3 and acts as a direct precursor of NAD+. It converts into NAD+ more efficiently and generally does not cause the "flushing" associated with niacin.

2. Efficiency in Raising NAD+:

   • Niacin: Although it raises NAD+ levels, the process is indirect and can be less efficient.
   • NR: Raises NAD+ levels more directly and efficiently, which can improve mitochondrial health and cellular energy more quickly.

3. Benefits and Clinical Use:

   • Niacin: Mainly used to lower cholesterol and treat niacin deficiency, which can cause pellagra.
   • NR: Being studied for its potential benefits in longevity, cellular health, cognitive function, and age-related conditions due to its ability to raise NAD+ levels.

4. Side Effects:

   • Niacin: Can cause "flushing", skin redness, itching and other gastrointestinal side effects.
   • NR: Generally well tolerated and does not cause the "flushing" associated with niacin.

What we still need to understand

• Cow's milk: Approximately 0.23 mg of NR per 240 ml (8 fl oz). You would need more than 1,300 glasses to reach 300 mg of NR (Office of Dietary Supplements (ODS)).
• Other foods: Common sources of vitamin B3 such as chicken, fish, and vegetables mainly contain niacin and nicotinamide rather than significant amounts of NR.

To obtain the same amount of NR found in supplements, you would need to consume impractical amounts of food due to its low concentration. Therefore, supplementing with NR is a more efficient and practical way to raise NAD+ levels and enjoy its associated benefits.