Vitamin B3, or Niacin Converts carbohydrates and fats into energy Keeps the nervous and digestive system functioning properly Maintains healthy skin Recommended Dietary Allowances Children Ages 1 to 3: 6 mg Ages 4 to 8: 8 mg Ages 9 to 13: 12 mg Women, age 14 and older: 14 mg Men, age 14 and older: 16 mg Pregnant women: 18 mg Nursing mothers: 17 mg Good Food Sources: whole-wheat bread and other whole-grain products; enriched breads and cereals; beef, liver, and chicken; nuts and peanut butter; dried beans; salmon; peas. Home | Vitamin A | Vitamin B1 | Vitamin B2 | Vitamin B6 | Vitamin B12 | Folate | Vitamin C | Vitamin D | Vitamin E | Vitamin K | Balanced Diet | Fast Health Tips Directory