Here is an article showing just how complex the subject is. Very informative and interesting and it shows that taking a pill may not be enough.

http://libaware.economads.com/b12issue.php

Whattya mean Brewers yeast is yucky... but then again I drink cod liver oil straight outta the bottle and love it!

Your body tells you what it needs... just empty your head and the obvious will stand out. I ate a bunch of yoghurt there for a few weeks, couldn't get enough... until I had enough then the yoghurt went off 'cause I was blind to it.

Now I'm eatin' lots of tabouli and hummus on black bread... I have no idea why I eat what I do but it seems to be workin.

My default menu is brown rice with sunflower and pumpkin seeds fried with onions, capsicum,black olives and garlic or meat broth soups with barley and split peas and whatever vege is available and then occasionally I supplement with other stuff that seems obvious. I don't ask why... just eat it.

You can mix fresh yeast with butter, herbs, garlic, chili etc to make a spread, I used to use one in a tube called Tartex, its about £2.30 a tube now, but my concoctions have not turned out as good as that yet, am also wondering if there is a big difference nutritionalwise between bakers and brewers yeast.

Some people like myself are not able to absorb B12 from food or tablets ....... I have quarterly blood levels for B12 checked and my GP gives me quarterly injections. If you think you may be lacking in certain vitamins have your GP run some blood tests, because not having vitamins is just as bad as having too much.

That link that WS posted is worth a read.

My own trouble with B deficiency has lead me to believe that the synthetic type are not so good, I have stopped taking my prescribed ones and take only natural ones now, and have felt miles better...also am sure they can make mistakes regards blood levels of vits etc, as my B12 levels showed OK, but trial and error seems to point to some problem regarding B12 for me.