I'm nutritionist, Siona Sammartino. And today, we're demystifying what the preferred way to take B-12 is. So, B-12 is an important vitamin that's used in production of energy from fat and protein. But it also a has a link to heart health and potentially cancer prevention. And is needed for general health and well being. You maybe wondering if you can get it from food or if you have to take a supplement. So, here's what you need to know. You want to go for food first. B-12 is found in animal sources which is really the key here. Organic, pasture raised animal products or what I recommend as they're higher in healthy fat and vitamins. And they're free of unwanted antibiotics and pesticides and generally have an anti-inflammatory property to them. We'll begin with salmon. All forms count from smoked, canned and fresh wild varieties. And by eating three ounces, which is the size of a deck of cards, you will meet the recommended daily amount of B-12 for adults. Next, we have beef. I recommend grass fed organic beef. And then, we have chicken, again organic, pasture raised chicken is preferable. If you were to eat three ounces of beef, plus three ounces of chicken, both of which are the size of a deck of cards. You would meet the recommended daily amounts of B-12 for adults in that day. And if you're vegetarian, don't worry, we have food sources for you as well. Eggs in particular the yolks, contain the B-12, not the whites. So, don't throw out those precious yolks. Then dairy products such as milk and cheese also contain B-12. By eating one large egg and an eight ounce cup of milk and two ounces of cheese, which is the size of two of your thumbs. You can meet the recommended daily allowance for adults for that day. But unfortunately, vegan or plant based sources of B-12 are not active in the body. Unless vitamins have been added to the food in the form of fortification. Such as, is the case with this hemp milk here. You can see on the label, B-12 is listed out. Some people find that they still need a B-12 supplement, especially if digestive issues are present. But in which case, you want to go ahead and talk to a doctor and naturopath or a registered dietitian. And if you do need a supplement, an intramuscular injection, which is just a fancy way for saying a B-12 shot, is going to be your best option. Second to that, Sublingual B-12 is also another good option and this is because under your tongue, the blood vessels are the closest to the surface in your body. And therefore you can absorb B-12 right into the blood stream. Remember when it comes to the preferred way to take vitamin B-12, choose food first and then, supplement next. If determined by your doctor, naturopath or dietitian.