Thanks for your question — it’s a very important one for maintaining long-term energy, cognitive health, and overall well-being. As a dietitian, I’ll guide you based on current evidence and clinical nutrition practice. 🧪 Your Lab Values: What They Mean Hemoglobin (Hb): 13 g/dL → This is normal for most adults. No anemia based on Hb. Vitamin B12: 162 pg/mL → This is low. Most labs consider: 300 pg/mL = Adequate 📌 Even if your hemoglobin is normal, a B12 level this low can lead to fatigue, brain fog, numbness/tingling, and long-term nerve damage if not corrected. 💊 How Much B12 Should You Take? Because your B12 is deficient, a therapeutic dose is needed first, followed by a maintenance dose. ✅ Recommended Plan: 🔹 Correction Phase: Dosage: 1,500 mcg of methylcobalamin (oral) daily Duration: At least 4–6 weeks This high oral dose is safe because excess B12 is water-soluble and excreted in urine. Alternatively (if advised by your doctor): Injections (e.g., 1,000 mcg intramuscular weekly for 4–6 weeks) are also effective, especially if there's poor gut absorption. 🔹 Maintenance Phase (after levels normalize): Once your B12 reaches a healthy level (usually >400–500 pg/mL): Dosage: 500 mcg daily or 1,000 mcg 2–3 times per week Monitor levels every 6–12 months to ensure stability 🍽️ Nutrition Advice from a Dietitian: In addition to supplements, increase intake of B12-rich foods, especially if you're vegetarian or vegan (as B12 is mostly found in animal products): Eggs Dairy (milk, yogurt, cheese) Fish (sardines, tuna, salmon) Chicken, beef, liver Fortified plant milks and cereals (check the label)

Please ask me directly for personalized diet plan.

Hb13 within the normal range Vitamin B12 162 g/ ml this is low : normal range 200-900 pg / ml and symptoms starts below 300 in many individuals Recommended Actions : You start supplements immediately 1. Oral B12 : 1000-2000 mcg sublingual or oral , daily at least 3 Months 2. Injections: If severe symptoms or poor absorption 1000 mcg IM every other day for 1-2 weeks, then Weekly for a month , then monthly Your doctor can guide based on severity Dietary sources: Fortitude cereals, plant milks Dairy and eggs Nutritional yeast Supportive Nutrients: B12 works with folate and iron - it may help to check Folate Serum ferritinVitamin D

Hi Please talk to your doctor for the right dosage. Please check out my blog to see the good sources of Vitamin B12 that you can add to your diet.

Follow milk based products that will help in maintaining your b-12

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Good evening, Thank you for your question B12 is on the low level Are you a vegetarian. Yes for b12 you have to take supplements. Kindly contact personally for a customized diet plan.

Plesar talk to your doctor.

Pls get your hbA1C and cholesterol profile tested and share report

Kindly consult with me for detailed discussion and further guidance through practo .