Vitamin B3: niacin, energy and wellbeing during your maternity journey

It plays a fundamental role in cellular energy metabolism and participates in more than 400 enzymatic reactions in the body. The body can synthesise a small amount from tryptophan, an amino acid, but diet remains the primary source.

During pregnancy, the need for vitamin B3 increases to support the heightened metabolism and the baby's development. In the postpartum period, it supports recovery and the maintenance of energy. The nicotinamide form is generally preferred in supplements as it is better tolerated than nicotinic acid.

Vitamin B3 in the diet

Vitamin B3 is found naturally in poultry, fish, liver, wholegrains, peanuts, mushrooms, legumes and sunflower seeds. Coffee also contains a small amount. The absorption of niacin varies depending on the food source: the form found in unprocessed cereals may be less available as it is bound to other compounds. Cooking and processing methods can alter the B3 content of foods. People whose diet is based on untreated maize, those following restrictive diets, or women experiencing pregnancy nausea may see their intake decline.

Vitamin B3 as a supplement

As a food supplement, vitamin B3 is found primarily in the form of nicotinamide (niacinamide) or nicotinic acid. Nicotinamide is the most common form in prenatal supplements as it does not cause the flushing sometimes associated with nicotinic acid. It can be found in the pregnancy food supplements Jolly Mama, integrated into complete formulas alongside the other B vitamins. A quality supplement guarantees an appropriate dosage and a well-tolerated form. Plant-based formulas are available and vitamin B3 in nicotinamide form is compatible with vegetarian and vegan diets.