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Consistently meeting protein and fiber goals most days, rather than perfectly every day, is typically enough to support muscle preservation, digestion, blood sugar stability, and satiety over time, she says

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Nutritional content per 1 tbsp / DRI%*: Vitamin B1 100 mg 9091% Vitamin B2 8.5 mg 607% Vitamin B3 20 mg 125% Vitamin B5 10 mg 166% Vitamin B6 10 mg 714% Vitamin B12 50 mcg 2000% Folic acid 150 mcg 75% Biotin 300 mcg 600% Vitamin C 50 mg 63%