B Vitamins in Everyday Foods: A Niacin and B6 Kitchen List

Two of the nine ingredients the brand names for SodaSteel are Vitamin B3 and Vitamin B6, and both are old friends of the kitchen. B3 goes by the name niacin, and B6 is also called pyridoxine in nutrition science. This guide is a shopping and cooking list: which everyday foods contain them, and how to build meals around those foods. We keep to kitchen information only. For the product overview, see What Is SodaSteel.

A quick tour of the B vitamin family

The B vitamins are a group of water-soluble nutrients that were discovered one after another in the early twentieth century, which is why they carry numbers. Thiamin is B1, riboflavin is B2, niacin is B3, and so on through B6, B12 and folate. Each has its own name, its own food sources and its own entry in nutrition references. The NIH Office of Dietary Supplements publishes separate fact sheets for niacin and for vitamin B6, and its consumer guide to dietary supplements is a good place to begin if you like to read primary sources. Exact amounts per serving are listed there, so this article does not repeat figures.

Foods that contain niacin (B3)

Niacin shows up across the protein and grain aisles. Food composition tables regularly list the following.

• Poultry: chicken breast and turkey.
• Fish: tuna, salmon and other fish.
• Beef and pork: lean cuts and ground meat.
• Peanuts: roasted peanuts and peanut butter.
• Whole grains: brown rice, whole wheat bread and barley.
• Fortified cereals: many breakfast cereals list niacin on the label.
• Mushrooms and green peas: everyday vegetable sources.

The word niacin has an interesting origin. It was coined from "nicotinic acid vitamin", and the name was shortened for the public, partly to avoid confusion with tobacco. You will see both niacin and the term Vitamin B3 used on labels, and they refer to the same family of nutrients.

Foods that contain vitamin B6

Vitamin B6 is widespread in both plant and animal foods, which makes it easy to meet in a mixed kitchen.

• Chickpeas: canned or dried, in salads, curries and hummus.
• Poultry and fish: chicken, turkey, salmon and tuna.
• Potatoes: baked, roasted or mashed, with the skin when you like.
• Bananas: a convenient portable fruit.
• Other fruits and vegetables: some melons, citrus fruits, spinach and carrots are listed as contributors.
• Fortified cereals: check the Nutrition Facts label.

Cooks sometimes observe that B vitamins dissolve in water, so a soup or stew that keeps its broth makes use of everything in the pot. Steaming vegetables lightly or using the cooking liquid in a sauce are small kitchen habits that serve the same idea.

Plate ideas that bring them together

Many foods hold both nutrients, so a well-planned meal can include several sources at once. Here are some combinations to try during the week.

• Grilled chicken with a baked potato and steamed spinach.
• Tuna salad on whole wheat bread with sliced banana on the side.
• Chickpea and vegetable curry over brown rice.
• Peanut noodle bowl with carrots, cabbage and green peas.
• Oatmeal with peanut butter and sliced banana for a simple breakfast.

To see how a balanced plate comes together, the USDA MyPlate site shows how vegetables, fruits, grains, protein foods and dairy can share a plate. For more breakfast thinking, the post Protein-Friendly Breakfast Ideas has make-ahead options.

Kitchen habits that keep the list easy

Planning around B vitamin foods does not have to be complicated. Keep a few staples in the pantry: canned chickpeas, peanut butter, brown rice and whole grain cereal. Add fresh bananas and potatoes to the weekly shopping list, and keep chicken, turkey or canned fish in the refrigerator or cupboard. With those basics, you can assemble a lunch bowl, a quick curry or a sandwich in minutes. Batch cooking helps too: roast a tray of potatoes and carrots on Sunday and reuse them in salads, wraps and soups. Cook a pot of rice and a pot of chickpeas together, then mix and match through the week with sauces such as peanut, tahini or tomato.

Taste is the best guide. Choose the foods you like, rotate them for variety, and enjoy the process of cooking at home.

Reading the label on packaged foods

Packaged foods list their vitamin content on the Nutrition Facts panel, and some include niacin or B6 in a fortification statement. Supplement bottles use a Supplement Facts panel instead. If you want to understand how those panels are laid out, the guide on zinc-rich foods follows the same approach for another ingredient, and the FDA offers a general overview on its dietary supplements page.

Vitamins B3 and B6 in the SodaSteel lineup

SodaSteel is a dietary supplement in gummy form, and the bottle artwork shows 60 gummies. The brand names nine ingredients: Vitamin B3, Vitamin B6, Zinc, L-Carnitine, L-Citrulline, Grape Seed Extract, Panax Ginseng, Maca Root and Rhodiola Rosea. Amounts are not published, so none are stated here. The brand describes the gummies as stimulant-free, non-GMO and gluten-free, and the bottle label reads "Supports Stamina", "Maintain Healthy Muscle" and "Maintain Energy".

The full list is on the ingredients page. For daily use, follow the serving directions printed on the bottle label, and see How to Take SodaSteel for routine ideas. A related read on amino acids is L-Carnitine and L-Citrulline Explained Simply.

A shopping list to start with

If you would like a ready-made grocery list, try this: chicken or turkey, canned tuna, a bag of potatoes, a bunch of bananas, canned chickpeas, a jar of peanut butter, brown rice and a whole grain cereal. With those items on hand, a week of simple meals is within easy reach. When you are ready to compare bottles, the order page shows the current price and offer, the 60-day money-back guarantee, and pack options of 2, 3 and 6 bottles. Check today's offer on the order page