Discovered in the late 1800s, vitamin B1 also goes by the name thiamine. Accredited with being the first vitamin discovered, the name vitamin was given to B1 as it contains a “vital” “amine” capable of curing beriberi. 

The name thiamine was officially given in the mid-1900s, combining the Greek “theion” for sulfur with an amine, as it has a methylene link connecting a sulfur-bearing ring (thiazolium cation) to a pyrimidine ring, which is absent in all other B vitamins.

Thiamine is absorbed rather quickly in the small intestine and transformed into a coenzyme, mainly in the liver. While roughly 40% is held in muscle, thiamine concentrates itself in high-metabolism organs like those of the heart, liver, kidneys, and brain (WHO, 1991). 

Thiamine forms the coenzyme thiamine pyrophosphate (TPP), which works alongside flavin adenine dinucleotide (FAD), and nicotinamide adenine dinucleotide (NAD). Together, they convert nutrients primarily carbs into ATP, the currency of cellular respiration and ultimately production of energy (Oregon State, 2019).

Playing a crucial role in nervous system function, thiamine also participates in the metabolism and synaptic transmission of neurotransmitters, including glutamate and gamma-aminobutyric acid (GABA) (Oregon State, 2019). As such, it shows potential for those traversing anxiety, depression, trigeminal nerve pain, and neuropathy (Marciano M., Vizniak N., 2012).

Deficiency B1, While rare, deficiencies do occur. The liver is the main storage site next to muscle, and storage is minimal. 

Early signs may manifest in anorexia, weakness, aching, and tingling sensations, indigestion, irritability, depression, hypotension, and weight loss. More severe symptoms may look like muscle tenderness, loss of motor control, and cognitive impairment (WHO, 1991). 

The classic B vitamin deficiency syndrome is beriberi, which possibly manifests muscle weakness and burning and may result in nerve damage, paralysis, and death. Depletion may be accelerated by alcohol abuse (WHO, 1991). 

Interactions, Some meds (diuretics, anticonvulsants, & cardenolides) interact with and potentially lower thiamine. As such, be sure to speak with your prescribing physician before supplementing (Marciano M., Vizniak N., 2012). 

Sources B1, The preferred naturally occurring sources include foods like: sunflower, flax and sesame seeds, navy, beans, snap peas, oatmeal, oranges, potato’s, tamarind, eggs, fish, pork chops, etc. 

Herbal sources include; Arthrospira platensis, A. maxima, Spirulina major, Chlorella vulgaris, C. pyrenoidosa, Moringa oleifera, Alpinia galanga, Salvia officinalis, Tamarindus indica, Trigonella foenum-graecum, Centella asiatica, Vaccinium myrtillus, and Mentha piperita for example.

Also referred to as Riboflavin, B2 was first discovered in the late 1800s in milk, which gave way to the name “lactochrome”, stemming from its fluorescent glow. After being isolated in the early 1930s, it was renamed riboflavin in relation to its ribitol sugar-alcohol and flavin-ring. This structure is rather delicate and is easily destroyed by ultraviolet light, hence the reason why milk is no longer stored in glass. 

Being of water-solubility, the body isn’t able to store large amounts of this nutrient, and storage is primarily located in the liver, heart, and kidneys. Excreted via the kidneys, excess riboflavin is partially responsible for the yellow color of urine (ODS, 2018).

Dietary riboflavin (flavoprotein) is bound as flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD) and needs to be freed molecularly inside the GI. Once freed, riboflavin is absorbed primarily in the small intestine, where it enters the bloodstream. After arriving at the tissues, cells then reconstruct the flavocoenzymes FMN & FAD for use in redox (oxidation-reduction) (Oregon State, 2019).

Influencing redox reactions, riboflavin’s structure has a unique ability to transfer either one electron or two. This flexibility makes it serviceable for energy production in the Krebs cycle, electron transport chain, and lipid oxidation. This also makes it crucial to glutathione (the master antioxidant) regeneration (Marciano M., Vizniak N., 2012).  

The former demonstrates how riboflavin supports physiological functions, from immune support to energy formation. Vitamin B2 is helpful in the possible prevention of cataracts, cardiovascular disease, and cancer. While being supportive in situations such as migraine, metabolic disorders, and hypertension (Oregon State, 2019).

Deficiency B2, rare in the United States, although they do occur and may coincide with gastric conditions that reduce absorption, hypothyroidism, alcoholism, and some medications may also reduce total riboflavin (Marciano M., Vizniak N., 2012).

A riboflavin deficiency is known as riboflavinosis and has the potential to manifest in 

lethargy, depression, delayed healing, dermatitis, glossitis, cheilosis (Marciano M., Vizniak N., 2012), liver conditions, nervous system impairment, anemia, and alopecia (Oregon State, 2019).

Interactions B2, Influencing the cytochrome P450 superfamily (liver enzymes), vitamin B2 potentially interacts with some meds, particularly, certain oral contraceptives, antidepressants, antipsychotics, antimalarials, anticonvulsants, and chemotherapy agents, may inhibit the translation of riboflavin into FMN & FAD and alter their efficacy (Oregon State, 2019). As such, be sure to speak with your prescribing physician before supplementing.

Sources B2, A few examples of naturally occurring sources include foods like Leafy greens such as parsley, spinach, broccoli, asparagus, mushrooms, or lean meats such as salmon, halibut, and chicken, or eggs, cheese, and milk etc. 

Including herbs such as Moringa oleifera, Chlorella vulgaris, C. pyrenoidosa,  Mentha piperita, Arthrospira platensis, A. maxima, Spirulina major,  Petroselinum crispum, Medicago sativa, Humulus lupulus, and Rumex crispus for example.

Commonly known as Niacin / Nicotinic Acid (NA), Niacinamide (NAM), or Nicotinamide riboside (NR), vitamin B3 is a major cofactor in over 400 enzymatic reactions. 

Biotransformation of this nutrient into its active forms, nicotinamide adenine dinucleotide (NAD+ / NADH), takes place in all tissues of the body. Our cells then use the NAD+ / NADH to construct the coenzyme nicotinamide adenine dinucleotide phosphate (NADP+ / NADPH). While NADH is responsible for energy production from nutrient breakdown, NADPH is responsible for neutralizing the oxidative fallout (ODS, 2019).  

Like other B vitamins, dietary NAD, NADP needs to be transformed in the gut (to nicotinamide) for potential absorption via the small intestine. However, unlike the other B vitamins (which must be obtained through diet), at a 60:1 conversion rate, we have the ability to produce niacin from tryptophan [60mg tryptophan = 1mg niacin] (ODS, 2019), that is with the help of iron.

In cholesterol regulation and cardiovascular preservation, niacin binds with receptors of adipose tissue (fat), thereby immobilizing its transport as free fatty acids, which inhibits triglyceride production and ultimately low-density lipoprotein (LDL) formation, two components of high cholesterol. In that same note, niacin also exhibits an ability to raise high-density lipoproteins (HDL), and HDLs are crucial to reverse cholesterol transport (ODS, 2019). In other words, niacin in the diet demonstrates an ability to balance cholesterol, thereby preserving vascular integrity (Marciano M., Vizniak N., 2012). 

When it comes to the skin, nicotinic acid is the form associated with the burning or “flushing” effect that sometimes accompanies this B vitamin (Marciano M., Vizniak N., 2012). It binds with specific cell receptors of cutaneous tissues, which indirectly causes the capillaries to dilate, thereby encouraging a sudden flush of blood. This induces the symptomatic bright red flush, intense heat, tingling, and itching across the face, neck & upper body known as the “niacin-flush.”  

Speaking of the skin, nicacinamide both internally & topically encourage ceramides to hold moister, stimulates keratin, filaggrin, & involucrin production, lowers sebum, suppress inflammation, and reduce pigment (melanin) transport (ODS, 2019).

Moreover, NAD+ also serves in the preservation of genome integrity, control of gene expression, and cellular communication, while NADPH reactions suppress oxidation, thereby supports cellular maintenance and DNA preservation (ODS, 2019).

Deficiency B3, Signs of deficiency can manifest in headache, nausea, vomiting, diarrhea, blurred vision, liver toxicity, and may occur in those with poor dietary habits and alcoholics. A severe deficiency of niacin is referred to as pellagra, which may result in a bright red tongue, dry, scaly red rash, or brown discolored pigmentation (sun spots) of the skin with sun exposure, digestive imbalances, anorexia, and possible central nervous system damage such as cognitive impairment, apathy, depression, memory loss, paranoia, aggression, hallucinations, suicidal behaviors, and eventually death may also occur (ODS, 2019).

Excess B3, Supplemental vitamin B3 is not without risks; in what is known as the “niacin paradox”, large supplemental doses tend to deplete S-adenosylmethionine (SAM-e), and depleted SAM-e goes on to form the pro-inflammatory byproduct homocysteine. 

Normally, the liver quickly recycles the homocysteine, rendering it non-toxic, although the large supplemental use of B3 creates a “methylation drain” with its perpetual use and increased homocysteine its detrimental to both the vascular network and liver. 

Furthermore, supplemental niacin has also been implicated in insulin resistance as it carries the potential to elevate blood sugar (ODS, 2019).

Sources B3, No adversities have been documented with the naturally occurring sources of niacin (ODS, 2019), such as peanuts, mushrooms, lentils, artichokes, raisins, bananas, tomatoes, tuna or chicken for example. 

Not to mention herbal sources like that of; Chlorella vulgaris, C. pyrenoidosa, Arthrospira platensis, A. maxima, Spirulina major, Moringa oleifera, Petroselinum crispum, Medicago sativa, Mentha piperita, Humulus lupulus, and Rubus idaeus for example. 

Also known as pantothenic acid, vitamin B5 is similar to other B vitamins in that it participates in numerous enzymatic conversions, particularly the breakdown of the macro-nutrients for energy. 

From the Greek word “pantothen” meaning ”everywhere”, pantothenic acid exists in virtually every single living cell. Its main role is in the synthesis of the important coenzyme-A (CoA) and the acyl carrier protein (ACP); in the Krebs cycle, CoA breaks down fats & carries the carbon throughout the body for energy production. Acyl carrier protein (ACP) binds the carbon to build cell membranes, myelin sheaths, and fat stores (ODS, 2019). 

Being a CoA hot spot, the adrenal cortex concentrates pantothenic acid for use in steroid hormone production, such as glucocorticoids (cortisol), mineralocorticoids (aldosterone), androgens (DHEA, testosterone), estrogens (estradiol, estriol, estrone), and progestogens. Giving it the name, the “anti-stress vitamin”. It shows promise for those struggling with fatigue, stress, morning stiffness (rheumatoid, osteoarthritis), and dyslipidemia (Marciano M., Vizniak N., 2012).  

Deficiency B5, Being “pantothen” or “everywhere”, deficiency is rare and may coincide with missing “co-nutrients” (B-complex), chronic illness, and alcoholism (Marciano M., Vizniak N.). Resulting in abdominal discomfort, nausea, headache, sleep disruptions, “burning feet syndrome,” and adrenal insufficiency.

Sources B5, As previously mentioned most all food contains some pantothenic acid whether it be vegetables, grains or meats. As such, supplemental measures are unlikely. 

Naturally rich sources include; lobster, salmon, tuna, poultry, beef, and organ meats. As well as whole grains and veggies like sunflower seeds, avocados, shiitake & portobello mushrooms, chickpeas, potatoes, cauliflower, brown rice, and many more.

Herbal sources include; Chlorella vulgaris, C. pyrenoidosa, Arthrospira platensis, A. maxima, Medicago sativa, and Moringa oleifera for example.

Otherwise known as pyridoxine, pyridoxal, or pyridoxamine, vitamin B6 participates in over a hundred biochemical reactions, from synthesizing glucose to the conversion of amino acids into proteins (Marciano M., Vizniak N., 2012). 

The biologically active form is Pyridoxal 5’ phosphate (PLP) coenzyme, and if you recall, we have the ability to convert tryptophan into niacin. Well, PLP is central to this transformation and enables the conversion of its metabolite, 5-hydroxytryptophan (5-HTP), into serotonin. In a similar manner, PLP enables the conversion of L-dopa from tyrosine into dopamine. PLP also triggers porphyrin synthesis, which is required for hemoglobin production and thereby oxygen transfer. In lipid metabolism, PLP is also involved in myelin (sphingomyelin) formation and is vital to nervous system function and brain health (Marciano M., Vizniak N., 2012). 

Deficiency B6, Although unlikely, deficiencies may occur and usually in conjunction with other B vitamins, especially B9 and B12 (Harvard, 2019).

Inadequate levels may correlate with inflammatory diseases (asthma, CAD, diabetes, RA), digestive imbalances, renal insufficiency, smoking, and alcoholism (Harvard, 2019). Or meds such as oral contraceptives, estrogen, hypotensive, and l-dopa (Marciano M., Vizniak N., 2012).

Potentially manifesting in lowered immunity, skin conditions (seborrheic), and anemia (sideroblastic, microcytic) (Harvard, 2019), not to mention glossitis, stomatitis, depression, and anxiety (Marciano M., Vizniak N., 2012).

Zinc and vitamins A, E, B2, B3, including B6 (pyridoxine) are all required for the production of thyroid hormones (HANE., Murray & Pizzorno, 1999).

Excess B6, Supplemental vitamin B6 carries nerve toxicity at higher concentrations, leading to peripheral nerve damage, causing numbness and tingling of the hands and feet (Marciano M., Vizniak N., 2012).

Sources B6, Naturally occurring sources of pyridoxine include: pistachios, sunflower & sesame seeds, chickpeas, walnuts, sweet potatoes, avocado, green beans, edamame, carrots, oats, tuna, liver meats, salmon, and poultry for example. 

Herbal sources include; Chlorella vulgaris, C. pyrenoidosa, Arthrospira platensis, A. maxima, Spirulina major, Avena sativa, Medicago sativa, and Nepeta cataria for example.

This nutrient also goes by Vitamin H or more commonly known as Biotin. Its initial discovery was in the early 1900s by a United States Anthropologist (German-born) Boas Franz. 

Generally listed as part of the B complex family, biotin functions as a cofactor for carboxylase enzymes, where it fixes carbon dioxide (CO2) onto molecules to build fatty acids, generate glucose, and break down proteins (Marciano M., Vizniak N., 2012).

Production is dependent upon the microflora of the GI tract, and absorption takes place in the large intestine, while storage is held within the mitochondria of cells. Biotin aids in carbohydrate, fat, & protein breakdown to support motor, cognitive, and immune functions (USDA).

Other than thiamine (B1), biotin (B7) is the only other B vitamin to contain sulfur. In hair and nail integrity, keratin uses the sulfur to link amino acids like cysteine for its formation.  

Deficiency B7, Studies reveal that individuals with a biotin deficiency typically manifest dermatitis, usually around the eyes, nose, and mouth. Alopecia, which is abnormal hair loss. Conjunctivitis or pink eye; and neurological issues such as fatigue, depression, paresthesia, and hallucinations (USDA).

These symptoms, while rare, may stem from long-term antibiotic use, pregnancy, lactation, or achlorhydria (Marciano M., Vizniak N., 2012).

Sources B7, Naturally sourced biotin may be found in soybeans, peanuts, mushrooms, almonds, sweet potatoes, broccoli, spinach, carrots, tomatoes, onions, kidney beans, liver meats, and egg yolks for example. 

Herbal sources of B7 include; Avena sativa, Medicago sativa, Chlorella pyrenoidosa, C. vulgaris, Arthrospira platensis, A. maxima, and Spirulina major.

Synthesized from glucose, inositol is found abundantly throughout the nervous system, kidneys, muscle tissue, and reproductive organs (Levine, J. 1997). Since we have the ability to produce inositol, it technically declassifies this nutrient as a true vitamin.

Inositol is largely involved with calcium release for cellular signaling in processes such as serotonin transmission, insulin sensitivity, thyroid regulation, including the receptivity of both follicle-stimulating hormone (FSH) and luteinizing hormone (LH). 

Plants store vitamin B8 as phytic acid (IP6 / phytates) where it serves as an antioxidant, when we consume phytic acid, the GI transforms it into myo-inositol. Subsequently, a small portion of myo-inositol goes on to manage cellular energy stores. 

Inositol is a simple carbocyclic sugar or saturated cyclic sugar-alcohol (cyclohexan), and when the cyclohexan rings are bonded to phosphate, they form inositol phosphate esters such as phytic acid (IP6 / phytates). 

Perhaps you’ve heard of these “phytates”, the so-called “anti-nutrient” found in whole grains (seeds). Plants use the phytic acid to lock their minerals in an insoluble state for storage, protection, and H2O retention during germination. 

Inside the body, when inositol is bound to phosphate, it acts like a mineral-magnet where it attracts and binds with free metals like that of iron, zinc, copper, manganese, etc., and this binding or chelation inhibits their absorption and temporally prevents bioavailability. 

Now I can understand how this could be construed as bad if you’re someone who eats bowls of raw, unsoaked beans, wheat kernels, or dry chia seeds all day, every day.

Though in reality, how many of us actually eat like that? Most of today’s urban foods are largely crushed, ground, soaked, steamed, precooked, processed foods. 

Take “whole grain bread” for example; typically the grains get milled, combined with water, yeast, and baked, thereby disclaiming the concern.

Or sourdough bread for example, it’s praised for being absent in this supposed “anti-nutrient”, but here’s the catch: phytic acid (IP6) is a unique antioxidant and immune supporter, serving as a shield and active neutralizer. Phytates not only prevent potential free radical formation, its star-like structure neutralizes preexisting reactive oxygen species (ROS), ultimately protecting our cells from oxidative damage. 

Think of it like this: inositol, when bound as phytic acid serves as a protector that slowly degrades into a provider in the body. Note: Heating the phytic acid to 115-130° activates the grains inherent enzymes (phytase) and speeds up this conversion.

Serotonin is an important cognitive neurotransmitter involved in modulating cognition, learning, memory, and numerous physiological processes. With down-regulation inducing feelings of depression, panic, and OCD. Studies reveal that inositol may reverse serotonin receptors desensitization, suggesting inositol may aid in a number of cognitive imbalances (Levine, J. 1997).

Deficiency B8, No conclusive findings of inositol deficiency have been reported, although complications such as skin disorders, digestive imbalances, insulin resistance, and fatigue may occur in those with inadequate levels of this nutrient.

Excess B8, It appears that larger amounts of supplemental inositol is well tolerated although mild side effects may manifest as dizziness, headache, insomnia, nausea and gas.

Sources B8, Vitamin B8 (inositol) may be sourced naturally from yes beans and grains of all sorts but tangerines, honeydew, cantaloupe, muskmelon, tamarind, and oranges for example.

Herb sources include; Chlorella pyrenoidosa, C. vulgaris, Trigonella foenum-graecum, Mucuna prunes, Medicago sativa, Matricaria chamomilla, Chamaemelum nobile, and Astraglus membranaceus for example.

When opting for mineral supplementation, do so at least 2 hours after of consuming inositol rich foods.

Also referred to as Folacin, vitamin B9 is derived from folate, while the synthetic form is folic acid. Plants produce folates and circulate them as L-methylfolate, or fix them to glutamate molecules (poly-glutamates) for storage and cellular stability. Both are used in carbon transfer, which is vital to growth, defense, and reproduction of the plant.

Within the body, free folate (L-methylfolate) goes right to work, while the fixed molecules must be broken down into individual ones (folate mono-glutamates) before the intestinal mucosa can convert them to the biologically active tetrahydropfolate (THF) (Guilland, J., & Aimone-Gastin, I., 2013).

THF picks up serine carbons and becomes 5,10-methylene tetrahydrofolate (5,10-MTHF) where it serves in cellular replication and maintenance. 

5,10-MTHF requires the enzyme methylenetetrahydrofolate reductase (MTHFR) to reduce it to 5-MTHF (L-Methylfolate). 5-MTHF is free-circulating folate and regenerates methionine from homocysteine, which is good as homocysteine is a pro-inflammatory byproduct. Furthermore, S-adenosylmethionine (SAMe), the master in methylation, requires methionine. SAMe is directly responsible for producing neurotransmitters such as epinephrine and melatonin. 

Ultimately, folic acid plays a role in fetal development, erythropoiesis, DNA, RNA, and protein synthesis, and lowers homocysteine levels (HANE., Story & Stang, 2005).

Deficiency B9, one of the most deficient nutrients amongst the population. Like vitamin C, folate is heat-labile in that cooking quickly degrades this nutrient by around 50-75%, rendering it less viable. On top of that, roughly half of the population has an inherited variant (C677T) or polymorphism in their MTHFR gene, making it difficult to produce 5-MTHF. 

Moreover, in a synergistic relationship, inactive folate requires cobalamins (B12) to become active, and when levels of B12 are inadequate for methionine synthase, it traps folate in a usable state, thereby compromising deoxyribonucleic acid (DNA) from hypomethylation (Fenech, M. 2012).

Related studies correlated folate and cobalamin (B12) deficiency with a reduction in telomere length (Fenech, M. 2012). Telomeres protect our chromosomes, participate in cell division, and relay information between chromosomes. 

Essentially, missing co-nutrients, not eating enough fresh uncooked greens (ie. salads), alcoholism, inherent condition (variant C677T), and meds (aspirin, antacids, oral contraceptives, & antibiotics) contribute to a deficiency and may correlate with GI irritation, depression, irritability, glossitis, anemia (megoblastic), and birth defects (Marciano M., Vizniak N., 2012). Folic acid is required in the production of hemoglobin, thus deficiencies may also manifest in fatigue and confusion. 

Sources B9, The etymology of folate arises from the Latin word leaf, as in foliage of plants like leafy vegetables such as parsley, cilantro, spinach, asparagus, romaine lettuce, broccoli, Brussels sprouts, and bean sprouts, including black-eyed peas, kidney beans, edamame, avocados, oranges, sweet potatoes, liver, and eggs, for example.

Herbal sources include; Chlorella vulgaris, C. pyrenoidosa, Arthrospira platensis, A. maxima, Spirulina major, Syzygium luehmannii, Avena sativa, and Medicago sativa for example.

In relation to the variant (C677T) & polymorphism, high heat, boiling, overcooking, and canning reduce 5-MTHF (free folate) from 50-90%. As such, stick with raw leafy greens (salads), bean sprouts, sulfur-rich crucifers, steamed veggies, and herbal infusions to support adequate folate within the body.

Unlike the other B vitamins, vitamin B12 is protein-bound. It’s solely produced by microorganisms (bacteria & archaea) and found in algae and animals. Vitamin B12 is the largest (C₆₃H₈₈CoN₁₄O₁₄P) of all the vitamins and is commonly referred to as cobalamin, in relation to its cobalt concentration (ODS, 2018).

Stomach secretions such as hydrochloric acid (HCI) and the protease enzyme, pepsin, free the cobalamin so that it can adhere to the glycoprotein, intrinsic factor, within the small intestine (terminal ileum) for absorption.

After hitting systemic circulation, target cells internalize the cobalamin for intracellular reduction and conversion into methylcobalamin (MeCbl). In a similar manner, the mitochondria use adenosine triphosphate (ATP) to form 5-deoxyadenosylcobalamin (AdoCbl) (ODS, 2018). 

Like pyridoxine (B6), methylcobalamin (B12) participates in methylation by lending to phase ll detoxification as a methyl donor. While, unlike other B vitamins which are regularly excreted via urination, vitamin B12 is recycled and can actually be stored in the liver for several years (ODS, 2018). And let’s not forget, methylcobalamin (B12) frees folate (B9) to its biologically active tetrahydropfolate (THF) form (Marciano M., Vizniak N., 2012).

Vitamin B12 participates in erythropoiesis, myelination, nervous system function, and lowers homocysteine concentrations (HANE., Mercola, n.d.). Aiding in the possible prevention of certain conditions such as osteoporosis, depression, cardiovascular disease, Alzheimer’s (Oregon State, 2019), peripheral neuropathy, and trigeminal nerve pain (Marciano M., Vizniak N., 2012).

Deficiency B12, may correlate with dietary habits (veganism), pregnancy, age (elderly), low HCI (achlorhydria), pernicious anemia, meds (oral contraceptives, antibiotics (neomycin), choline, para-aminosalicylic acid (PASA)), alcohol, and smoking (Marciano M., Vizniak N., 2012).

As mentioned above with folate, vitamin B12 deficiency inhibits folate’s ability to prevent uracil incorporation into deoxyribonucleic acid (DNA) from hypomethylation of DNA. This impairment alters DNA synthesis and cell division, in turn, may result in megaloblastic anemia.

While other B12 deficiencies potentially manifest in neurological insufficiencies such as numbness, tingling, of the hands and feet with difficulties in mobility. In addition to memory loss and cognitive decline. As well as possible delamination of the myelin sheath. Or perhaps gastrointestinal distress like tongue soreness, appetite loss, and constipation (ODS, 2018).

Sources B12, As mentioned earlier, the only naturally occurring sources are of algal and animal sources, for example: nori, dulse, clams, mussels, oysters, crab, tuna, mackerel, salmon, sardines, shiitake, lamb, beef, pork, Swiss & cheddar cheese, and eggs all contain significant vitamin B12. 

Herbal source include; Chlorella pyrenoidosa, C. vulgaris, Ulva lactuca, U. fenestrata, Neopyropia yezoensis, N. tenera, Wolffia globosa, W. arrhiza, Hippophae rhamnoides, and Angelica sinensis for example.