Vitamin B3 (Niacin; Niacinamide)

Overview

Vitamin B3, also known as niacin or niacinamide, is a water-soluble vitamin that serves as a precursor to NAD+ (nicotinamide adenine dinucleotide), a central coenzyme in cellular energy metabolism. NAD+ is essential for oxidative phosphorylation, acting as an electron carrier that enables ATP generation in mitochondria. Niacin also supports sirtuin signaling and mitochondrial biogenesis, making it key for neuronal energy metabolism. Adequate niacin intake helps maintain NAD+ levels, which naturally decline with age and can be depleted under conditions of high energy demand or stress.

Recipes

2 recipes containing this substance

Savoury Greens & Egg Breakfast Skillet

A warm savoury breakfast skillet with eggs, greens, and slow carbohydrates for steady morning energy.

Turkey Wing Stew

A collagen-rich, glycine-heavy slow-cooked stew made from affordable turkey wings — rich in protein, tryptophan, and B vitamins.

Foods

14 foods containing this substance

Beef

High creatine, CoQ10, and bioavailable heme iron

Chicken

Niacin, zinc, and tryptophan

Cordyceps Mushroom

Medicinal mushroom traditionally used to support energy, endurance, and mitochondrial function

Lion's Mane Mushroom

Medicinal mushroom with bioactive compounds that may support nerve health and neuroprotective pathways

Maitake Mushroom

Medicinal mushroom rich in beta-glucans, particularly D-fraction, supporting immune function

Mushrooms

UV-exposed mushrooms provide vitamin D; niacin source for NAD+ synthesis

Oyster Mushroom

Culinary mushroom rich in beta-glucans and B vitamins, supporting immune function

Peanuts

Niacin, resveratrol, and plant protein for NAD+ and mitochondrial support

Reishi Mushroom

Medicinal mushroom with polysaccharides supporting vitality, stress modulation, and immune balance

Sardines

Small oily fish rich in EPA/DHA, CoQ10, and calcium

Shiitake Mushroom

Culinary and medicinal mushroom rich in beta-glucans, supporting immune function and providing umami flavor

Tuna

Fish providing omega-3, niacin, selenium, and complete protein

Turkey

High tryptophan and niacin for serotonin synthesis and NAD+ production

Turkey Tail Mushroom

Medicinal mushroom rich in polysaccharides, particularly PSK and PSP, supporting immune function

Biological Mechanisms and Implications

Biological Target	Therapeutic Areas	Mechanism of Action
Mitochondrial Function & Bioenergetics	ADHD, Alzheimer's Disease, Anxiety & GAD, Bipolar Disorder, Depression & MDD, Postnatal Depression (PND / PPD) — Evidence Base	Replenishes NAD+, supporting oxidative phosphorylation, sirtuin signaling, and mitochondrial biogenesis; key for neuronal energy metabolism

References

• Niacin replenishes NAD+, supporting oxidative phosphorylation, sirtuin signaling, and mitochondrial biogenesis; key for neuronal energy metabolism
• In patients with adult-onset mitochondrial myopathy, high-dose niacin supplementation (750–1,000 mg/day) restored blood and muscle NAD+ levels by up to eightfold, improved mitochondrial biogenesis, and enhanced muscle performance Pirinen et al. 2020
• NAD+ is a central coenzyme in oxidative phosphorylation, acting as an electron carrier that enables ATP generation; incorporating NAD+ precursors into the BRAIN Diet reinforces mitochondrial energy metabolism