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Eating whole foods gives you so many nutrients your body needs, not just B vitamins, but also things like fiber and antioxidants that youre not going to get in a supplement. Two exceptions to the food-first rule: For others who are at risk of deficiency or who want some assurance that theyre getting the B vitamins their body needs, Romito has some additional advice: If somebody really wants to take a supplement, I encourage you to look for ones that have 100% of the recommended dietary allowance

Theres a study de Sousa referenced that found the body can store a two to three year supply of B12 when excess amounts are injected

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Avoid using heavy body lotions or oils that can clog pores

2017 Mar 23;169(1):132-147.e16

Gentle swirling accelerates dissolution without the physical stress that can degrade peptides