Recommended daily intake= 400 mcg

  1. yeast, baker’s, active dry
    Contain: 2340 mcg
    %DV: 585%
  2. Yard long beans, mature seeds, raw:
    Contain: 658 mcg
    %DV: 165%
  3. Mung beans, mature seeds, raw:
    Contain: 625 mcg
    %DV: 156%
  4. Spearmint, dried [mint]:
    Contain: 530 mcg
    %DV: 132%
  5. Lentils, raw:
    Contain: 479 mcg
    %DV: 120%
  6. Beans, pink, mature seeds, raw:
    Contain: 463 mcg
    %DV: 116%
  7. Broad beans (fava beans), mature seeds, raw:
    Contain: 423 mcg
    %DV: 106%
  8. Soybeans, mature seeds, raw:
    Contain: 375 mcg
    %DV: 94%
  9. Lupins, mature seeds, raw
    Contain: 355 mcg
    %DV: 89%
  10. Arrowroot, raw:
    Contain: 338 mcg
    %DV: 85%


Deficiency symptoms

  1. Neuropathy
  2. neural tube defects
  3. cardiovascular disease and cognitive dysfunction
  4. Locked-in syndrome (LIS) which is a neurological disorder
  5. Bipolar disorder which is a major psychiatric illness
  6. High risk of colon cancer



  1. protect against neural tube defects in embryos
  2. Acts as a coenzyme in production of methionine
  3. synthesis of purines and DNA
  4. prevention of Crohn’s disease and celiac disease
  5. promoting cell division and growth
  6. Prevention of macrocytic anemia


Overdose: over 1000 mcg

Excess: excreted in the urine

Type: water soluble vitamin


Side effects of excessive vitamin B

  1. reduced regulatory T cells and immune intolerance in hypervitaminosis B3
  2. cancers, metabolic toxicity, or neurodegeneration in hypervitaminosis B3
  3. cognitive impairment in excessive folate
  4. flushing in higher doses of nicotinic acid
  5. increasing hepatotoxic risk in high niacin doses
  6. gastrointestinal symptoms in high niacin doses