Niacin-Rich Foods That Support Energy and Focus

7. Brown Rice

Brown rice offers a steady, whole-grain source of niacin, with about 15% of your daily needs in a single cooked cup. While it doesn’t match animal proteins for B3 content, it contributes in other useful ways.

Whole grains like brown rice retain their outer layers, where most of the niacin and fiber are stored. That makes it a stronger nutritional pick than white rice, which loses much of its vitamin content during processing.

As a base for stir-fries, grain bowls, or stews, brown rice provides more than just carbohydrates. It helps fill in small but important gaps in B vitamin intake.