Niacin, also known as vitamin B3, is one of the most powerful nutrients for both mental and physical health. It was first discovered in 1937 when scientists realised that people who were missing it in their diets developed pellagra, a condition that caused skin problems, fatigue—and even serious mental health issues like confusion and depression.

Over the years, researchers found that niacin could help with more than just deficiency. In the 1950s, studies showed that high doses of niacin helped people with schizophrenia, supported recovery from alcohol addiction, and even improved memory. It also plays a key role in heart health, helping to lower “bad” cholesterol and raise “good” HDL cholesterol.

Whole Foods vs White Flour

✔ Niacin is naturally found in whole foods like whole grains, nuts, seeds, and legumes—but it’s lost during processing. That’s why it’s one of the four nutrients that must be added by law to white flour (along with calcium, iron, and thiamine/B1). 

✔ But rather than relying on these added nutrients, the healthier choice is to choose wholemeal or less-processed foods whenever possible. That’s what we recommend for your child’s long-term health.

How Much Does Your Child Need?

✔ Niacin needs vary with age—around 5mg a day for younger children, up to 25mg for teens. You’ll usually get this through a good multivitamin and a balanced whole food diet.

✔ In higher doses (above 50mg), niacin can cause a harmless “niacin flush”—a warm, tingly feeling and redness in the skin that lasts about 20 minutes. This is just increased blood flow (called vasodilation), and some people find it relieves headaches, improves circulation, and relaxes muscles.

Unless your child has any of these issues there’s no need to supplement more and a healthy, whole food diet plus a quality multivitamin provides plenty of niacin. In the next email, we’ll explain how to choose the right multivitamin for your child’s needs.

📌 Next email: Why B vitamins and Omega-3 work together