Foods High in Niacin (Vitamin B3)

Niacin (Vitamin B3) is one of the most widely distributed vitamins in the food supply. Deficiency is rare in Western diets — but "adequate" isn't the same as "optimal for cognitive support."

Top Animal Sources

• Tuna — approximately 22 mg per 100 g (well above RDA)
• Chicken breast — approximately 14 mg per 100 g cooked
• Turkey — approximately 10 mg per 100 g
• Salmon — approximately 8 mg per 100 g
• Beef liver — very high (about 17 mg per 100 g)
• Pork loin — approximately 6 mg per 100 g

Top Plant Sources

• Peanuts — about 12 mg per 100 g
• Sunflower seeds — about 8 mg per 100 g
• Brown rice — about 4 mg per 100 g cooked
• Whole wheat bread and pasta — moderate
• Mushrooms (portobello, cremini) — moderate
• Green peas — small amounts

The Tryptophan Contribution

The body can convert dietary tryptophan into niacin at a ratio of roughly 60:1. Protein-rich meals therefore contribute to niacin status even beyond their direct niacin content.

RDA vs Cognitive Support

The Recommended Dietary Allowance for adults is 14–16 mg per day. Most people easily hit this through diet. But cognitive support formulas often use higher doses — supporting the NAD+ pathway more assertively than dietary intake alone. See the NIH Niacin factsheet for the details.

What About Niacin Deficiency?

Severe deficiency (pellagra) is rare in Western countries. But subtle inadequacy can occur in older adults, heavy alcohol users, and those on very restrictive diets. In these groups, supplementation makes a bigger practical difference.

Where MemoHoney Sits

MemoHoney® provides Niacin at a level intended to consistently support the NAD+ pathway alongside the circulation-focused amino acids. See Niacin and neuron energy for the mechanism.