Foods with Fiber
and Niacin (Vitamin B3)

Do you get Vitamin B3 from foods with fiber?

High fiber foods are typically rich in nutrition and contain an abundance of the vitamins and minerals you need the most.

Few high fiber foods provide high amounts niacin. Seeds, nuts, grains, and some vegetables do contribute to the daily requirement.

You also get niacin from fortified food products like cereals, breads, and pasta. And your body uses the amino acid tryptophan (from dairy and meat) to synthesize niacin for your health.

Fiber Foods with Niacin (B3)

Fruits	Vegetables	Grains and Nuts
Avocado Boysenberries Breadfruit Cherimoya Dates Guava Loganberries Lychee Mango Nectarine Passion Fruit Peach	Artichoke Butternut Squash Corn Mushrooms Okra Parsnip Peas Potatoes Pumpkin Spirulina Squash - winter Sweet Potato	Barley Buckwheat Peanuts Rye Spelt Sunflower Seeds Wheat-Durum Wheat-Hard Red Wheat-Hard White

The effect of niacin on the body is found to improve blood circulation and lower cholesterol. Niacin also helps to produce beneficial hormones in the adrenal glands.

Vitamin B3, Especially Good For…

• Digestive System
• Converting Carbohydrates into Energy
• Nervous System
• Skin

How Much Do You Need?

Children:

• 0 - 6 months: 2 milligrams per day (mg/day)
  7 - 12 months: 4 mg/day
  1 - 3 years: 6 mg/day
  4 - 8 years: 8 mg/day
  9 - 13 years: 12 mg/day

Adolescents and Adults:

• Males 14 years and older: 16 mg/day
  Females 14 years and older: 14 mg/day