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Preventing Deficiency and Supporting Mental Health Foods Sources of Vitamin B12 Meat, poultry, and eggs Beef Fish (trout, salmon, tuna, and sardines) Dairy products Fortified foods, like cereal, non-dairy kinds of milk, and soy products Nutritional yeast The best sources of vitamin B 12 include liver, beef providing 60 mcg for 3 ounces, and clams with 84 mcg for 3 ounces

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While research specifically on exercise timing is limited, the theoretical basis and anecdotal reports support this approach

The key is consistency and integration into your full metabolic plan

Avoid exposure to light

Theres no need to begin an exercise routine or diet plan to maintain your results