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Vitamin b12 and d deficiency
My age is 29 ,
My vitamin b12 is 250 and vitamin d is 24
Please suggest me safe and effective multivitamin for this deficiency.
Answers (6)
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Your Vitamin B12 and D levels are low, so focus on improving them naturally through diet and sunlight exposure.
Spend 20-30 minutes daily in the morning sun to boost Vitamin D naturally.
Include fortified foods like cereals, plant-based milk (soy or almond), and nutritional yeast for Vitamin B12.
Have dairy products like milk, curd, paneer, and cheese regularly to support both B12 and D levels.
Add eggs to your diet if possible, as they are a good source of B12 and other essential nutrients.
Include winter greens like spinach, methi, and mustard leaves, which are rich in essential vitamins and minerals.
Pair B12 and D-rich foods with Vitamin C sources like amla, oranges, or guava to improve absorption.
Have warm soups made with mushrooms and fortified ingredients to boost Vitamin D intake in winter.
Maintain a balanced diet with whole grains, nuts, and seeds to support overall health.
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Healthy evening,
For vitamin D :
Take sunbath daily before 10:00 am for 10-20 minutes
Add in diet semi cooked egg with yolk, non veg , green leafy vegetables, oily fish such as salmon , sardines, herrings, mackerel, red meat , liver fortified foods such as fat spreads breakfast cereals such as cornflakes, muesli
For vitamin B12 :
Lean meat , organ meat , eggs , fish , shellfish, chicken, pulses and legumes
Sprouts, nuts and seeds, fermented products like curd and buttermilk and also idli , dosa
Avoid : Alcohol, caffeine intake
Take : herbal teas or green tea without caffeinated
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Vitamin B12 is not too low.Vitamin D is in insufficient range.
Pls consult physician for supplementation .Take supplements for the prescribed period.
If you are a non vegetarian,you will be getting through the food .But ,at present you need to take vitamin B12 as per Doctors prescription.Along with prescribed Vitamin D supplementation,expose to sunlight.
For future macro and micro nutrient balance optimisation through diet after correction for the prevailing deficiency/insufficiency.pls connect with me for video consultation.
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First you consult with a doctor . He will guide you about if you need any medication or not. Then contact with dietician for your proper diet
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Ms. Isha Rani
Dietitian/Nutritionist
6 yrs exp
Gurgaon
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
Add supplements for vitamin d, vitamin b-12 is fine
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