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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

For skin brightening specifically, oral or liposomal oral forms are the better-supported, lower-risk starting point

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Some users, such as Bill Maeda, have documented their decision to cease usage due to unpredictable side effects or lack of significant progress

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