didnt masterjohn mention that b3 depletes methyl groups constantly which is why b3 can cause deficiency in methyl groups which is why masterjohn recommends supplementing betaine 1:1 alongside niacinamide. whereas glycine i think he said, ONLY depletes excess methly groups. so glycine is basically much safer and prevents depleting methyl groups too much.Potatoes, fruits, scallops, (collard) greens, (coconut) oil..
The glycine/gelatin is one means of clearing out methionine/methyls. Vitamin B3 also has a similar effect. Scallops are expensive, though. Just enough added to get to 5g leucine (at 70 kg + 16% body fat).
are those things that contain methionine or choline? how does coconut oil contain those, does it have small amounts of protein? id imagine there would be very little amino acids in coconut oil.