Helloooo you have to do basic blood test for vitamin b12...n vitamins. according to ur blood test  Nutritionist or physician can suggest

Omega 3 rich 1.Flaxseeds – Best when ground or soaked 2. Chia Seeds – High in ALA (a type of Omega-3) 3. Walnuts – Brain-boosting benefits 4. Hemp Seeds – Rich in Omega-3 and protein 5. Algal Oil (Seaweed & Microalgae) Vitb12 rich food 1.Dairy Products – Milk, curd, paneer, cheese 2. Fortified Foods – Fortified plant-based milk (soy, almond, oat), fortified cereals 3. Nutritional Yeast – A great vegan B12 source 4. Fermented Foods – Homemade curd, buttermilk (though B12 content is low)

Healthy morning, As a pure vegetarian diet , it’s important to ensure you’re getting enough vitamin B12 and omega 3 fatty acid, as these nutrients are primarily found in animal products Vitamin B12 : Vitamin B12 is crucial for nerve function, red blood cell production and DNA synthesis. Since it’s almost exclusively in animal based foods , vegetarian often need to rely on fortified foods or supplements 1. Cyanocobalamin : It’s cost effective supplements, and it’s widely available In both tablets and sublingual forms 2. Methyl cobalamin: It’s bio active form of vitamin B12 , which some people Prefer because it may easier for the body to absorb.it’s Typically a bit more expensive. Dosage : The recommended daily intake of vitamin B12 for adults is about 2.4 mcg . Omega -3 fatty acids: Since omega -3 fatty acids ( EPA and DHA) are primarily Found in fatty fish , vegetarians can turn to plant based sources of omega-3 are algae derived supplements 1. Algal oil : Algal oil supplements provide both EPA and DHA , the Omega-3s found in fish. This is a plant based source 2. Flaxseed or chia seeds oil : These contain ALA , which your body can convert into EPA and DHA Dosage: For omega 3s a typically dosage is around 250 -500 mg Of combined EPA and DHa per day Some products suggest: For vitamin B12 Nature made B12 Jarrow formula methyl B12 Solgar sublingual vitamin B12 For omega 3 Omegavia Algae omega -3 Testa omega -3 algae oil Deva vegan omega -3

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Good evening have u done blood test regarding it, pls share reports if done. If not done, pls do it soon.