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Heres a quick list of foods to help you hit your daily B12 quota: tuna eggs trout clams salmon sardines cows milk lamb liver beef steak beef kidneys dairy products fortified cereals fortified nutritional yeast fortified plant milks like oat or almond If your headaches are caused by a deficiency, eating more B12 might make your symptoms go away

While most adults get the recommended daily intake through diet alone, many Americans suffer from a chronic Vitamin B12 Deficiency

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No Over-supplementation: In whole food supplementation, there is minimal chance of side effects

While countless products are heavily marketed for biotin for hair loss, a true biotin (Vitamin B7) deficiency is extremely rare