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Niacin

Why do you need niacin?
Niacin helps metabolize protein, carbohydrates and fat and releases energy from them.

What are the sources of niacin?
Lean meat, beef, fish such as tuna, salmon, cod, and halibut, chicken, liver, peanuts, dairy products, eggs are the sources of niacin.
Niacin is a water soluble vitamin thus it dissolves in water and is not stored,which means we need a continuous supply of Niacin in our diets.

How much Niacin do you need?


Age/Life Stage

Males(niacin equivalents-mg/d)

Females(niacin equivalents-mg/d)

Children

 

1-3 years

8

8

4-6 years

11

11

7-9 years

13

13

Adoloscents

10-12 years

15

13

13-15 years

16

14

16-17 years

17

14

Adult sedentary

16

12

Pregnancy

NA

14

Lactation

NA

16

(ICMR,2010)