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
4 recipes containing this substance
Salmon & Grated Beetroot Toast (with Lemon)
A fast, brain-forward open sandwich combining omega-3 rich salmon, nitrate/polyphenol beetroot, and lemon acidity for a sharp, savoury bite.
Salmon Bowl-pistachio-cacao-nibs
A Mediterranean-style bowl combining salmon, avocado, pistachios, cacao nibs, and early harvest olive oil — rich in omega-3 fats, polyphenols, and fibre.
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
15 foods containing this substance
Beef
High creatine, CoQ10, heme iron, and complete protein
Chicken
Complete protein with 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
Salmon
Oily fish rich in EPA/DHA, protein, and B vitamins
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 Support | 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