The 9 Best Vitamin B6 Foods to Boost Your Metabolism (and Mood!)

Many foods bring us happiness just by existing, but it turns out that some vitamin B6 foods have scientific backing for their mood-boosting abilities (and then some). It’s worth adding them to your diet.

Vitamin B6 is a water-soluble vitamin found in many foods we eat. It is also an essential nutrient that we need to function. Lisa Statner, MS, RDN, clinical nutritionist at Keck Medicine of the University of Southern California, explains that vitamin B6 reacts with more than 100 different enzymes in our bodies and is involved in how we metabolize proteins, carbohydrates, and fats. It is also known to support brain health and reduce anxiety.

As with most nutrients, the best way to ensure daily supplementation of vitamin B6 is through diet. Jasmine Hormati (RDN), a registered dietitian and founder of Mendinground Nutrition, says the richest sources of nutrients are found in fish, organ meats, lean meats, vegetables, fruits, etc. Therefore, it is easy to incorporate it into your daily meals if you are not already doing so.

“It’s best to get your B6 through food, because not only are you getting the vitamin, but you’re also getting other nutrients that contribute to your overall health and well-being,” says Hormati. “Supplements can be helpful when you are unable to meet dietary needs through food. Your body’s needs can be met if your diet is varied and adequate, including carbohydrates, fats, protein and fiber.”

With this in mind, the best food sources of vitamin B6 are:

chickpeas

Chickpeas are one of the top plant sources of vitamin B6. According to the National Institutes of Health (NIH), one cup contains 1.1 milligrams (mg) of the nutrient.

beef liver

From vitamin A to iron, organ meats should be your top choice for all your nutritional needs. Speaking of vitamin B6, the NIH says 3 ounces of cooked beef liver contains 0.9 milligrams of this nutrient.

tuna

According to the NIH, 3 ounces of cooked tuna contains 0.9 mg of vitamin B6. As an added bonus, fish is also rich in protein and vitamin B12.

salmon

There’s a reason this is Victoria Beckham’s favorite. There are very few downsides to salmon (unless, of course, you’re allergic or don’t like fish). It’s packed with vitamins and nutrients, and in the case of vitamin B12, the NIH says 3 ounces of cooked salmon contains 0.6 milligrams of this nutrient.

chicken breast

If you already maintain your protein intake and include chicken breasts in your diet, you can also take vitamin B12. According to the NIH, 3 ounces of grilled chicken breast contains 0.5 milligrams of the nutrient.

turkey

Lean meats like turkey are a great alternative to processed foods. In addition to promoting heart health, 3 ounces of roasted turkey meat contains 0.4 milligrams of nutrients that help boost metabolism, according to the National Institutes of Health (NIH).

cereals

Start your day with a vitamin B6 supplement. Fortified cereals like Bob’s Red Mill museli are a healthy breakfast option, with one cup containing about 0.6 milligrams of the nutrient, according to the U.S. Department of Agriculture (USDA).

Potato

Potatoes are extremely nutritious if cooked properly. According to the NIH, one cup of boiled potatoes contains 0.4 milligrams of the nutrient.

banana

Bananas are rich in potassium and are also a great source of vitamin B6. One medium banana contains 0.4 milligrams of the nutrient.