o eat a normal diet and are in good health do not need to take supplements.Whole-grain cereals, beans, milk, avocado, broccoli and other vegetables in the cabbage family, milk and liver.People who eat a normal diet and are in good health do not need to take supplements.Effects of deficienciesEffects can include:Cracks on the lips or corners of the mouthEczema of the face and genitalsA burning sens