Niacin-Rich Foods That Support Energy and Focus

2. How Much B3 Do You Need? Are You Getting Enough?

Most adults need around 14 to 16 milligrams of niacin per day, depending on age and sex. That’s not a huge amount — and many people get enough without trying. But if your diet is low in protein (like mostly snacks, refined carbs, or sugary drinks) or made up mostly of processed foods (such as frozen meals or fast food), you may be missing key nutrients like niacin without realizing it.

These types of meals tend to have fewer natural vitamins, and they often lack the amino acids your body uses to make niacin on its own.

Niacin is water-soluble, which means your body doesn’t store it for later. You need a steady supply from food every day to stay balanced.