8 Vitamin-B Foods to Add to Your Diet

B vitamins per serving: Numbers vary based on the brand, but in general, you can count on a fortified cereal to deliver at least 25 percent of the recommended dietary allowance (RDA) for thiamin, niacin, vitamin B6, folic acid, and vitamin B12.

Eat it: Have cereal with milk for a prerun snack, or dress it up with a chopped banana (one medium banana has 0.4 mg B6) and nuts or nut butter for a filling breakfast, Goodson recommends.

Good to know: Most packaged cereals are fortified with B vitamins, but that doesn’t automatically make them a wholesome choice. Look for options with a whole grain as the first ingredient, at least 3 g fiber, and with a number of sugar grams that’s no more than half the amount of total carbs, Goodson recommends. (Here are 10 solid choices.)

B vitamins per serving: A 3-oz. serving of pork tenderloin has around 0.5 mg vitamin B6, 6.3 mg niacin, and 0.6 mg thiamin.

Eat it: Serve roast pork tenderloin alongside a sweet potato and steamed veggies for dinner, and stuff the leftovers into a sandwich for lunch the next day.

Good to know: Lean cuts from the loin such as tenderloin, sirloin chop, and loin roast are all good options since they’re low in saturated fat, Goodson says.

B vitamins per serving: 1/4 cup of peanuts has 4.2 mg niacin and 27 mg folate.

Eat it: A handful of peanuts paired with a handful of dried fruit makes for a filling snack—just don’t have it too close to your run. “Nuts’ main macronutrients are fat and protein so they’re not ideal as an immediate preworkout snack. Have them about an hour before a workout,” Stefanski says, or grab some afterward.

Good to know: Nutritionally speaking, a 2-tablespoon serving of peanut butter is the same as a quarter cup of whole peanuts. So if you prefer the spread, go for it.

B vitamins per serving: A 1/2-cup serving of black beans delivers 0.4 mg thiamin and 128 mcg folate.

Eat it: Try black bean soup over brown rice or with a crusty whole grain roll for an early dinner. That should likely give your GI tract enough time to process the beans so you’re not plagued by bloating or gas on your A.M. run, Goodson says.

Good to know: Black beans are also a top vegetarian source of iron, serving up nearly 10 mg per cooked cup.

B vitamins per serving: 3 oz of chicken or turkey breast both have around 10 g niacin, 0.5 mg B6, and 0.3 mcg B12.

Eat it: Got an afternoon run planned? A chicken or turkey breast sandwich on whole wheat is light enough that you can eat it just a couple hours before heading out and not end up with a stomach ache.

Good to know: Stick with white meat for the biggest B punch. “Chicken breast has a higher amount of niacin than darker cuts like the thigh,” says Stefanski.

B vitamins per serving: 1 cup of cooked brown rice has 5.2 mg niacin. In addition to converting food into energy, niacin is involved in keeping your digestive system in working order.

Eat it: Use brown rice as a base for a B-rich stir-fry with sliced chicken breast and your favorite veggies.

Good to know: Brown rice isn’t the only whole grain niacin powerhouse. “Wild rice, quinoa, and some whole grain pastas are also high,” Stefanski says.

B vitamins per serving: A 3-oz. serving of canned light tuna has 8.6 mg niacin and 2.5 mcg B12.

Eat it: Since it’s convenient and protein-packed, tuna’s an ideal topper for salads, Stefanski says. For double the B, pair the fish with baby spinach—2 cups of the leafy green serve up nearly 120 mcg folate.

Good to know: Tuna’s also rich in omega-3 fatty acids, which help ease postworkout soreness by fighting inflammation.

B vitamins per serving: It’s a top source of folate, with 59 mcg in just 1/2 cup, along with 2.5 mg niacin and 0.3 mg B6.

Eat it: The fat in avocado can sit heavy in your stomach right before a run, so save the avo toast for a postrun snack.

Good to know: If you’re looking to up your fiber intake, you’ll get nearly 5 grams in 1/2 cup serving.