What it is: Vitamin B3, or niacin, is part of the B-complex group of water-soluble vitamins.

Why you need it: It helps the body break down carbohydrates, fats and proteins into energy, plays a role in producing certain hormones in the adrenal glands, and helps remove harmful chemicals from the liver. Your body can also make niacin from the amino acid tryptophan, found in nuts, seeds, tofu, cheese, red meat and chicken (among other foods).

How much you need daily: 18 mg, but check with your doctor to monitor your intake

Where you can get your fill: Poultry, peanuts, mushrooms, tuna, green peas, grass-fed beef

Recipes to Try:

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