Why Vitamin B3 is important and its natural sources

Time of India

02-05-2025

This vitamin mostly slips under the radar while bigger names like Vitamin C or D steal the spotlight. But Vitamin B3 (niacin) plays a life-saving role in the background—especially when it comes to energy, brain health, and digestion.
While often praised for improving skin and lowering cholesterol, the reality is deeper: Vitamin B3 actually protects the body's cells at the DNA level. In many ways, it acts like a quiet mechanic fixing engines in the body round the clock. The real surprise? It's not always found in places one might expect.
Here's all we need to know about what's often claimed about this vitamin—what's true, what's misunderstood, and what Indian foods are rich in it.
by Taboola
by Taboola
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Myth: Vitamin B3 is only about energy
Yes, niacin does convert food into usable energy. But more importantly, it plays a key role in repairing DNA and supporting nerve cells.
A growing body of research suggests that niacin may slow down cognitive decline, especially in ageing adults. One
study
showed that niacin impacts brain inflammation and oxidative stress, two major triggers of memory loss.
This makes it quietly powerful for those looking to prevent degenerative brain conditions like Alzheimer's. It's not just a "feel good" vitamin—it's a "think clearly and age gracefully" one.
Myth: Deficiency is rare in modern diets
Severe deficiency (called pellagra) may be rare now, but mild niacin deficiency often goes unnoticed, especially in vegetarian or highly processed diets. Signs like constant tiredness, brain fog, or unexplained skin irritation can point toward low B3 levels.
In India, where polished rice and wheat dominate the plate, and fermentation methods are sometimes skipped, the bioavailability of B3 decreases. This subtle drop often gets ignored in routine diet planning.
Liver is a rich source—But what about plant-based options?
It's true that animal liver, poultry, and fish like tuna and salmon have high niacin. But in many Indian households, especially vegetarian or semi-vegetarian ones, these may not be regular items.
Here's what rarely gets mentioned:
Groundnuts (peanuts) are actually among the richest vegetarian sources of B3. A simple handful a day can cover a chunk of the daily need.
Sunflower seeds, often overlooked, are packed with niacin and can be easily added to poha or salads.
Whole wheat roti or atta with bran intact has better B3 levels than refined options.
Rajgira (amaranth) and sabudana (tapioca pearls), both fasting favourites, have moderate niacin and pair well with other B-vitamins.
Fermentation
Here's a golden nugget which is mostly ignored in modern nutrition talk: methods like fermentation can unlock hidden niacin in grains and legumes.
Take idli or dosa batter. When rice and urad dal are soaked and fermented, their niacin content becomes more accessible for the body to absorb. So, embracing age-old cooking techniques can actually improve nutrient uptake, even without changing ingredients.
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Turmeric, chillies, and curry leaves
Spices like turmeric and chillies may not be direct sources of B3, but here's the twist: studies show they enhance the absorption of B vitamins by improving digestive fire (agni).
Curry leaves, on the other hand, contain small but consistent amounts of niacin. Regular use in tempering can gradually add up. These small flavouring elements are not just about taste—they're part of the body's nutrient economy.