Brewer's yeast, whole grains (breads and cereals), raw unadulterated honey
, bee pollen, royal jelly, propolis, most fresh vegetables, most fresh fruits. It is believed that all complex carbohydrates contain varying amounts of Vitamin B-4 (Adenine). As I understand it, stress eats up your vitamin B's. I have had a very stressful year, eat white rice and white bread. It will take about a year for me to recover according to what I have read.