Vitamin B3

Spruce is high in Vitamin B3. Vitamin B3, also known as niacin, plays a critical role in driving metabolism, energy release and helping keep the skin and nervous system healthy.

spruce healthy skin

Vitamin B refers to several different types of vitamins that, together, are known as the B-complex vitamins. There are eight B Vitamins in total: B1, B2, B3, B5, B6, B7, B9 and B12. Spruce contains a nutritionist-approved and professionally crafted mix of five B vitamins; we have selected these five to give you the optimum range of benefits.


Vitamin B3 is a water soluble vitamin and a very important nutrient. It is also known as niacin, and every part of your body needs it to function properly.  B3 is  essential for the nervous system, digestion, skin health, and more.

Like the other B vitamins, humans can only store a small amount of niacin, meaning we need a continuous supply of Vitamin B3 in our diets.

drink more water
b3 benefits

Spruce is high in Vitamin B3, and like all the B vitamins, it helps convert food into energy by aiding enzymes. Vitamin B3 is also great for supporting normal nervous system function, fighting fatigue and also helping keep skin healthy.

Key benefits of Vitamin B3:

  • Vital for metabolism and energy release
  • Reduction of tiredness and fatigue
  • Helps support nervous system
  • Contributes to normal psychological function
  • Maintenance of skin and tissue
  • Helps increase good cholesterol and lower bad cholesterol
natural hydration

Given that B3 plays a key role in converting food into energy, it also helps break down fats and protein.Vitamin B3 also supports a normal psychological function through the production of serotonin and helps the body manage cholesterol.

Sources of Vitamin B3

The richest source of B3 in foods is typically animals. B3 is found in poultry, red meat, fish milk and eggs.

B3 is also found in plant based food, albeit in slightly less concentrated proportions. B3 can be found in nuts, green vegetables (especially avocado), potatoes and fortified breads and cereals.

multivitamin water


The RDA, or NRV (Nutritional Reference Value), for Vitamin B3 in adults is 16 mg (milligram) daily in the UK and EU. One made up Spruce contains 7.5 mg (47% of NRV), meaning you can enjoy multiple Spruce drinks in a day.

Vitamin B3 is considered a safe vitamin but you shouldn’t go higher than 1g a day. It is always best to check with a doctor before taking a supplement, especially if you have an existing health condition, or if you are pregnant or breastfeeding.