Vitamin B3 Niacin

What it does for you

• Essential for releasing energy from food

Natural sources

• Yeast extract

• wheat

• bran

• liver

• mackerel

• chicken

• wholemeal bread

• soya beans

How much do you need?

• Adult – 18mg

• Child (7–10 years) – 12mg

• Teenager (11–14 years) – 15mg

• Pregnant women – 13 mg 

What to look out for

• Destroyed by food refining