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)