a B vitamin you need is the amount Jogos De Tiro that you're deficiency in so again it everybody is it misses the biochemical individuality you know my requirement for Obama is going to be different from your requirement requirements so up that's why I always talk about food-sources because always the best way to go is the eat your vitamins first and then if you have the opportunity to actually find out your levels are youmight find that you you know maybe more riboflavin the next person um now both B vitamins are water-solublealso you have less interest overdoing then up the fat-soluble vitamins which a your who in the is also yeah okay he's gonna there for people that are really allergic to stage what do you recommend it to help bolster-your my for you make a fatty acids well you're your a vegetarians also had that same the lemma that ..