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For our more plant-based friends, there are a variety of fortified foods that can give you that B12 boost, such as certain soy products, foods containing yeast extracts, and even many bread and cereals (yums!)

5-Amino-1MQ is the most talked-about compound in that class

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As B12 is essential for the production of red blood cells and proper nervous system function, its deficiency can disrupt these processes and lead to symptoms like gastrointestinal discomfort and poor appetite, which may contribute to unintended weight loss

[8][9] Food sources of choline include peanuts, soybeans, wheat, chicken, fish, beef, cauliflower, eggs, and lettuce