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Niacin

Good to know:	Also called nicotinic acid, nicotinamide, vitamin B3. The human body can make niacin from the amino acid tryptophan, so any food high in tryptophan, such as turkey, will contribute to niacin intake.
Recommendations:	Men ages 14-70+, 16 milligrams NE/day Women ages 14-70+, 14 milligrams NE/day (NE=niacin equivalent)
Benefits:	Contributes to energy production. Important for health of skin, digestive tract and nervous system.
Food sources:	Protein-rich foods, including milk, eggs, meat, poultry, fish, nuts and enriched cereals and grain products.
Day's supply in:	One small extra-lean hamburger (6.63 mg) PLUS ½ cup Grape Nuts cereal (9.98 mg) OR 1 cup rice (2 mg) PLUS 4 ounces broiled salmon (7.5 mg) PLUS 1 tablespoon peanut butter (4.22 mg) PLUS 1 bagel (3.1 mg)
Watch out:	In high doses, nicotinic acid can cause dilation of blood vessels and a potentially painful tingling called a "niacin flush." High doses of niacin can cause diarrhea, nausea and vomiting. In the long-term, liver damage may result.

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