Food Food and Nutrition

Niacin Is a Vitamin That’s Necessary for Healthy Skin, Hair, and Digestion—Here Are 9 Top Food Sources of It

Elsie Yang

July 17, 2021

When it comes to getting the mix of vitamins, minerals, and other critical compounds you need to ensure that your body is both functioning and looking its very best, sometimes, adjusting the foods you eat is a more straightforward approach than investing in supplements, depending on the nutrients you'll looking to absorb. And that’s especially the case for niacin, a B vitamin (specifically, vitamin B-3) that your body makes and uses to convert food into energy.

Experts In This Article

Keri Gans, MS, RD, CDN, registered dietitian and nutritionist
Krista Linares, MPH, RDN, registered dietitian nutritionist and founder of Nutrition Con Sabor

But niacin is much more than a fuel converter—in fact, it’s one of those brilliant vitamins that not only helps with your inner regulation, but also your outer appearance. It's key to glowing skin and your luxurious locks of hair, in addition to helping to keep your nervous and digestive system on track.

And most folks are able to take in all the vitamin B-3 they need with a few common (and delicious) food sources. “Niacin is found in both animal products and plant-based foods,” says Krista Linares, a registered dietitian nutritionist. “In general, eating a wide variety of whole grains and proteins should provide adequate [amounts].”

That said, because niacin is water-soluble, your body doesn’t actually store extra of it—instead, you rid yourself of any excess when you go to the bathroom. As a result, while it won’t do you any good to overdo your niacin intake, you should also ensure that you’re getting enough on a regular basis. Here are nine ways to incorporate more niacin into your diet through food

Animal-based sources of vitamin B-3

Chicken
Turkey
Ground beef
Salmon
Tuna

Plant-based sources of niacin

Whole grains
Legumes
Corn tortillas
Avocado

Oh hi! You look like someone who loves free workouts, discounts for cult-fave wellness brands, and exclusive Well+Good content. Sign up for Well+, our online community of wellness insiders, and unlock your rewards instantly.