Niacin (B3)
B3Today
3-day window. Water-soluble and not stored, so a short run of days is the signal.
Above the 35 mg upper limit, but that limit applies to fortified foods and supplements only — not to intake from food. Not flagged.
What it is
Builds NAD, the cofactor behind several hundred metabolic reactions.
Reference intake
Your daily target, personalised to your age and sex.
- RDA
- 16 mgmale_19_plus
- Upper limit
- 35 mgapplies to fortified-and-supplemental
Applies to synthetic nicotinic acid from supplements and fortified foods, where the flushing reaction occurs. Niacin naturally present in food has no upper limit.
Full write-up not finished
The reference intake above is real and cited — Niacin (B3) is assessed against it exactly like any other nutrient. What is missing is the written panel: what it does in detail, what deficiency and excess look like, absorption, interactions, and food sources ranked against what you eat.
Entries live in data/nutrients.json. Filling this one in changes no code.
Sources
Last reviewed 2026-08-11