A water-soluble B vitamin, niacin is used to convert carbohydrate to glucose. Research also shows it may protect against dementia, while at therapeutic doses it can reduce high cholesterol.


Super-high doses of niacin have been linked to skin flushing. 500 mg or less is considered safe, but if you’re considering a supplement for cholesterol lowering benefit, consult your doctor.

CW says

Protein-rich foods are high in niacin, so a diet containing meat and fish is unlikely to be deficient. Veggie? A varied diet containing legumes and wholegrains should ensure adequate intake.

Niacin rich foods

Peanut butter – Per 2 tbsp

Rich in cell- protecting vitamin E and monounsaturated fats, a regular intake of nuts can help lower the risk of heart disease. Keep it natural by opting for a sugar-free peanut butter and spread on toast for a satiating snack, or add it to smoothies for a long-lasting energy boost.

Marmite – Per 4g serving (1 teaspoon)

Love it or hate it, Marmite is a handy source of B vitamins in a concentrated form, with more than a third of the recommended intake of niacin in a single serving. It’s also one of the few plant sources of mood-boosting B12, making it a good choice for vegetarians.

Chicken – Per 100g chicken breast, cooked

Rich in high-quality protein, chicken is a good post-workout choice thanks to the amino acid leucine, essential in muscle synthesis. You’ll also benefit from immune-boosting selenium, and almost 100 per cent of the RDI of niacin. Team with antioxidant-rich spices.


This article is from

Cycling Weekly – In print and online, Cycling Weekly is the best source of breaking news, race reportage, reliable fitness advice, trustworthy product reviews and inspirational features. First published in 1891, the magazine has an amazing and unrivalled heritage, having been at the heart of British cycling for over 120 years.

Subscribe to Cycling Weekly in print » | Read the digital edition »