Niacin (B3)
Supports energy metabolism and DNA repair. Athletes with high energy turnover have elevated requirements.
Why it matters
Niacin (vitamin B3) is a component of NAD+ and NADP+ coenzymes central to energy transfer in virtually every cell in the body. NAD+ is critical for glycolysis, the Krebs cycle, and the electron transport chain, making niacin fundamental to ATP production. It also supports DNA repair and cell signalling.
For endurance athletes
Athletes with high training loads and high energy turnover have elevated niacin requirements. The body can produce some niacin from the amino acid tryptophan, but dietary sources remain important. Niacin is found in most protein-containing foods, so deficiency is rare in athletes eating adequate total protein and calories.
Signs of deficiency
- ·Fatigue and weakness
- ·Skin changes and rash (sun-exposed areas)
- ·Digestive disturbances
- ·Confusion (severe pellagra)
Best food sources
- ·Meat, poultry and fish (tuna especially high)
- ·Whole grains
- ·Legumes
- ·Nuts and seeds
- ·Fortified cereals
Track Niacin (B3) automatically
MOVE logs micronutrients from every food you eat and shows sport-specific context alongside your numbers.