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Yes, children can get enough niacin from a balanced diet. Niacin, also known as vitamin B3, is an essential nutrient that plays a crucial role in energy production and DNA repair in the body [1]. It can be found in a variety of foods, including meat, poultry, fish, legumes, and fortified grains [1,2].

For children, the recommended daily intake of niacin varies by age. According to the National Institutes of Health, infants up to 6 months old need 2 milligrams (mg) of niacin equivalents (NE) per day, while those aged 7-12 months need 4 mg NE/day [3]. Children aged 1-3 years need 6 mg NE/day, while those aged 4-8 years need 8 mg NE/day [3]. Older children and adolescents need progressively higher amounts, with males aged 14-18 years requiring up to 16 mg NE/day and females in the same age group requiring up to 14 mg NE/day [3].

A balanced diet that includes a variety of foods can provide enough niacin to meet these daily requirements. For example, a 3-ounce serving of chicken breast provides about 10 mg of niacin, while a single cup of cooked lentils provides about 2 mg [2]. Additionally, many breakfast cereals are fortified with niacin, providing up to 25 mg per serving [2].

It's important to note that while niacin can be found in some foods, it can also be obtained through supplements or prescription medications. However, it's generally recommended to obtain nutrients through food sources whenever possible, as supplements and medications can come with risks and side effects [1].

In summary, children can get enough niacin from a balanced diet that includes a variety of foods such as meat, poultry, fish, legumes, and fortified grains. The recommended daily intake of niacin varies by age, and a balanced diet can provide enough niacin to meet these daily requirements.

Sources:

1. Mayo Clinic. (2021). Niacin (Vitamin B3). <https://www.mayoclinic.org/drugs-supplements-niacin/art-20364984>.
2. USDA FoodData Central. (n.d.). Niacin. <https://fdc.nal.usda.gov/ndb/nutrients/report/nutrientsfrm?max=25&offset=0&totCount=228&nutrient1=420&nutrient2=&nutrient3=&subset=0&sort=c&measureby=100&reportfmt=null>.
3. National Institutes of Health. (2021). Niacin. <https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/>.
4. DrugPatentWatch.com. (n.d.). Niacin. <https://www.drugpatentwatch.com/drugs/niacin>.