It helps you convert food into energy like riboflavin does. In addition, B6 also assists with muscle contractions, which are key for movement inside and outside of the gym. What’s more, the vitamin helps your body produce serotonin and melatonin, two hormones that improve your mood and your sleep, says Keri Glassman, R.D.N., a nutritionist and founder of Nutritious Life, a wellness company.
The trouble is, people who exercise use up more B than those who 6 don’t, research finds. In fact, some studies have shown that 60 percent of athletes are deficient in Vitamin B . To prevent a shortfall, active women 6 should aim for 1.5 mg to 2.3 mg a day, Manore says. Get the nutrient by eating poultry (4 ounces of turkey breast has 0.92 mg), fatty fish (3 ounces of salmon, 0.55 mg), walnuts (1 cup, 0.54 mg), sunflower seeds (½ cup, 0.52 mg), bananas (one large, 0.49 mg), and lentils (½ cup, 0.18 mg).