Niacin Dosage Guide
Recommended daily intake by age and gender — based on NIH Dietary Reference Intakes.
Our assessment
Based on the provided data, niacin from food and beverages is safe, but dietary supplements containing 30 mg or more of nicotinic acid can cause specific adverse effects. At doses of 1,000 mg or more per day, the risk of more severe side effects increases FDA FAERS ↗.
How it works
Niacin is a B vitamin that the body uses to convert food into energy. When taken as a dietary supplement in doses of 30 mg or more of nicotinic acid, it can cause a reaction known as "niacin flush," which is not harmful but can be uncomfortable NIH ODS ↗.
Safety profile
Based on FDA data, side effects from nicotinic acid supplements include a red, burning, tingling, and itching sensation on the skin of the face, arms, and chest, along with headaches, rashes, and dizziness. At doses of 1,000 mg or more per day, more severe side effects can occur, including low blood pressure (increasing fall risk), extreme tiredness, and high blood sugar levels FDA FAERS ↗.
Our recommendation
Individuals taking tuberculosis drugs such as isoniazid and pyrazinamide should be cautious, as these medications can interfere with the body's ability to convert tryptophan to niacin. If you experience the niacin flush, it is a known side effect; however, if you are taking high doses (1,000 mg/day or more) and experience symptoms like low blood pressure, extreme tiredness, or high blood sugar, consult a healthcare provider immediately FDA FAERS ↗ NIH DSLD ↗.
AI-assisted analysis. Data sourced from NIH ODS.
Understanding RDAs
Dietary Reference Intakes (DRIs) are a set of reference values used to plan and assess nutrient intakes of healthy people. They include:
- RDA (Recommended Dietary Allowance) — The average daily intake sufficient to meet the nutrient requirements of nearly all (97-98%) healthy individuals.
- AI (Adequate Intake) — Established when evidence is insufficient to develop an RDA. Based on observed nutrient intake by healthy people.
- UL (Tolerable Upper Intake Level) — The maximum daily intake unlikely to cause adverse health effects. Exceeding the UL increases the risk of toxicity.
Values vary by age, gender, and life stage (pregnancy, lactation).
Source: National Academies of Sciences, Engineering, and Medicine
Recommended Dietary Allowance
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 2 mg |
| Infants 7–12 months | 4 mg NE |
| Children 1–3 years | 6 mg NE |
| Children 4–8 years | 8 mg NE |
| Children 9–13 years | 12 mg NE |
| Teen boys 14–18 years | 16 mg NE |
| Teen girls 14–18 years | 14 mg NE |
| Adult men 19+ years | 16 mg NE |
| Adult women 19+ years | 14 mg NE |
| Pregnant teens and women | 18 mg NE |
| Breastfeeding teens and women | 17 mg NE |
Source: National Academies of Sciences, Engineering, and Medicine