10 power tricks of the underrated B vitamin

• Peanuts – a compact source of niacin

Eat natural, unsalted peanuts as a snack: with about 20.7 mg niacin equivalent per 100 g, a handful daily already makes a noticeable contribution to niacin intake. Avoid heavily salted or candied varieties so you can benefit from the additional vitamins, minerals and unsaturated fatty acids.

• Practical preparation of veal liver

Use veal liver (approx. 19 mg per 100 g) purposefully as a niacin source: soak the raw liver in milk for about an hour. This mellows the flavour and reduces shrinkage during heating. Dredge the liver in flour before frying or turn it into pâtés or liver spread on bread to make it easier to eat despite the strong aroma.

• Sardines: canned or grilled

Sardines contain around 13.7 mg niacin equivalent per 100 g and additionally provide iodine, selenium, vitamin D and omega‑3 fatty acids. Use them conveniently from the tin (“Sardine in Öl”) or grill whole sardines — the DGE recommendation to eat fish once or twice a week also supports your niacin intake.

• Pork tenderloin as a lean everyday helper

Pork tenderloin (approx. 9.3 mg per 100 g) is a good, lean source of niacin and also supplies vitamins A, E, K, B1 and B6 as well as minerals. A quick sear or gentle braising preserves juiciness and makes the product suitable for everyday cooking.

• Use cocoa powder consciously

Use unsweetened cocoa powder (approx. 8.1 mg per 100 g) for baking or for hot chocolate with milk. This provides niacin and copper as well as polyphenol‑rich accompanying compounds. Avoid highly sweetened drinking chocolate powders with a high sugar content, as their cocoa — and therefore niacin — content is significantly lower.

• Use fresh peas seasonally

Fresh peas provide about 6.3 mg/100 g and taste more intense than canned or frozen versions. Bear in mind that from one kilogram of pods only about 300 grams of peas remain. Use them in risotto, pasta or wok dishes.

• Kidney beans for filling dishes

Kidney beans contain around 5.8 mg niacin equivalent per 100 g and also provide fibre and plant protein. They retain their firmness during long cooking and are therefore particularly suitable for chili con carne, stews or salads.

• Store and reuse mushrooms correctly

Mushrooms offer about 5.6 mg per 100 g and additionally provide minerals and vitamin D. Cool prepared mushroom dishes quickly and store them covered at 2-4 °C. Reheat leftovers to at least 70 °C before eating; this way you can safely use the dish for up to two days.

• Oat flakes as a versatile breakfast

Oat flakes provide approximately 3.9 mg niacin equivalent per 100 g and also contain beta‑glucans, which can have a positive effect on cholesterol levels. Prepare porridge with milk and fresh fruit or use the flakes in baked goods — coarse and fine flakes differ only in the degree of crushing.

• Kale with tolerance tricks

Kale contains about 3.2 mg niacin equivalent per 100 g as well as vitamins C, E and K and secondary plant compounds such as glucosinolates. If you are prone to bloating, combine kale with fennel seeds or caraway.