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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

The basis for using this biomarker is the epidemiologic data showing that the dietary intake of omega-3 FA is positively correlated with the changes in the erythrocyte omega-3 index 18