Even those of us who can eat grains don't get much from it in the way of nutrition because of the anti-nutrients that are in all seeds. It needs to be prepared in certain ways to neutralize the anti-nutrients, and commercially, it is NOT. I have only recently, in the past couple of years, been going through the trouble to make it a habit to lacto-ferment my wheat, but I still buy my sandwich bread and corn products. Corn needs to be soaked in lime water. I bought the Mrs. Wage's pickling lime last year, but it is still unopened!
And I am pretty hardcore in my food prep, so I understand how most people can be depleted. If even I am depleted with all my efforts....sheesh!
Liver is a great source of B's. I, like many people, can't get past the yuk factor. But if I could, I would only eat VERY properly raised liver, grass-fed and pharmaceutical-free, and organic. No chemicals on the grass, either.
So I take supplements! It is easier! You might also consider a good multi, too. Especially with your absorption issues.
Sorry about the pain. Not to try to compare but I've been having foot pain too so I do empathize. I have flat feet and too much weight walking around on them. They hurt all the time and it's gotten worse. It would be wonderful if the B complex helps you! I may try that myself. As well as using some of my first paycheck to buy some better shoes. I've never been a heel wearer, but I think a summer in sandals and Crocs hasn't helped any.
Sorry about the headache! And the speech lesson-what's that all about?? Hm, trying to figure out how instruments make a speech lesson. Sounds painful even without a migraine. :/