Food Data Chart



	Using the food charts

	Important basics

	Fat-soluble vitamins

	Water-soluble vitamins

	Elements

	Others

- Water-Soluble Vitamins -

18: NIACIN

Niacin can be obtained from food or made in our bodies from the amino acid, tryptophan. Tryptophan is a constituent of protein, although not all proteins are good sources of tryptophan. To obtain 1 milligram of niacin, we need 60 milligrams of tryptophan. Thus, if both niacin and tryptophan in food are taken into account, the niacin equivalent (in milligrams) in a food can be worked out. However, not all niacin in food may be equally available to the body, because some is rather tightly bound to other food constituents and not easily released.

Since niacin is water soluble, losses can occur by discarding water containing the dissolved vitamin.

Those at particular risk of niacin deficiency are the socio-economically deprived, those with a high consumption of corn, which is low in both tryptophan and niacin, and alcohol abusers (see the 'Alcohol' Food Chart). Pellagra is a condition resulting from niacin deficiency, in which there are symptoms of dermatitis in skin exposed to the sun, diarrhoea and dementia. With lesser degrees of deficiency, general weakness, loss of appetite and indigestion can occur, but these symptoms can also occur in many other circumstances.

NIACIN INTAKE

Recommended daily dietary intake of niacin (Australia):

Infants:
Children:

Adult men:

Adult women:

Pregnancy:

Lactation:
4-7 milligrams niacin equivalents

9-22 milligrams niacin equivalents

14-20 milligrams niacin equivalents (related to energy intake, which declines with advancing years)

10-14 milligrams niacin equivalents (related to energy intake, as above)

14-16 milligrams niacin equivalents

17-19 milligrams niacin equivalents


	Water-Soluble Vitamins

	-	Vitamin B-1 (thiamin)
	-	Vitamin B-2 (riboflavin)
		Niacin
	-	Vitamin B-6
	-	Vitamin B-12 (cyano-cobalamin)
	-	Folacin
	-	Pantothenic acid
	-	Biotin
	-	Vitamin C