Vitamin B12 (Cobalamin):
- Functions: Healthy immune function, RBC, sperm production, required for methylation
- Deficiency Symptoms: Infertility, blurred vision, numbness or tingling, fatigue, cognitive decline
- Sources: Liver, eggs, red meat, dairy, fish, nutritional yeast, shiitake mushroom

Vitamin B7 (Biotin):
- Functions: Promotes healthy skin and hair, helps in energy from food
- Deficiency Symptoms: Hair loss, eczema, skin lesions, muscle ache, fatigue
- Sources: Eggs, sweet potatoes, almonds, whole grains, fish

Vitamin B9 (Folate):
- Functions: Production of DNA and RNA, RBC formation, cell growth
- Deficiency Symptoms: Memory problems, hair loss, fatigue, insomnia, anemia
- Sources: Spinach, broccoli, legumes, asparagus, chickpeas

Vitamin B6 (Pyridoxine):
- Functions: Improves sleep, mood, appetite, body clock balance, healthy blood vessels
- Deficiency Symptoms: Fatigue, depression, insomnia, irritability, skin inflammation, dementia
- Sources: Chicken, tofu, banana, legumes, nuts, fish, tomatoes, spinach

Vitamin B2 (Riboflavin):
- Functions: Energy production, thyroid function, mineral absorption
- Deficiency Symptoms: Cracks in corner of mouth, dry skin, anemia, chronic diarrhea
- Sources: Eggs, salmon, chicken, beef, dairy, green leafy vegetables

Vitamin K:
- Functions: Essential for blood clotting, regulates calcium levels
- Deficiency Symptoms: Bruise easily, nosebleed, bleeding gums, heavy menstrual bleeding
- Sources: Cabbage family, leafy greens, liver

Vitamin B1 (Thiamine):
- Functions: Converts food into energy, healthy nervous system, aids digestion
- Deficiency Symptoms: Numbness/tingling, muscle weakness, fatigue, indigestion
- Sources: Fish, flaxseeds, pork, soya, asparagus, tomato, spinach

VITAMIN CHEAT SHEET ? Vitamin A: - Functions: Vision, skin, bones, teeth, growth, reproduction - Deficiency Symptoms: Blindness, dry skin, infections, difficulty conceiving - Sources: Liver, milk, fish, eggs, carrots, sweet potato, pumpkin, green leafy…

36 Ways To Improve Yourself

1. Meditate
2. Set goals
3. Read daily
4. Judge less
5. Eat healthy
6. Love yourself
7. Wake up early
8. Start a journal
9. Quit bad habits
10. Ask for feedback
11. Learn a new skill
12. Believe in yourself
13. Start a new routine
14. Plan a new strategy
15. Learn how to invest

8) Stay away from debt.

Going into debt doesn't just affect your finance.

It increases your:
◗ Stress
◗ Anxiety
◗ Future problems

Going into debt also disrupts sleep, and can have a negative influence on general well-being.

7) Leverage your social media.

Social media is extremely powerful.

It is the most powerful form of marketing and can be used to make you $10, 000s/month.

◗ Choose a niche you enjoy
◗ Study and learn that niche
◗ Build and grow an audience
◗ Teach/sell your knowledge online

Habits that’ll help you ??

- 5AM Exercise
- Morning prayer
- Daily journaling
- 20 minutes of Sun
- Being over-prepared
- Reading daily
- Audiobook in car
- Working alone
- Late afternoon nap
- Weekly schedule