Niacin-Rich Foods That Support Energy and Focus

11. Can You Get Too Much Niacin?

It’s very unlikely to get too much niacin from food. Any excess is usually excreted in urine, since B3 is water-soluble and not stored in large amounts by the body.

High-dose niacin supplements, however, can cause side effects — including flushing, digestive upset, or liver issues if taken in large amounts over time. These doses are sometimes used to manage cholesterol under medical supervision.

If you take a multivitamin or B-complex, check the label to make sure the dose stays within safe limits. For most people, food sources provide more than enough.