- For vitamin B12 and vitamin D deficiencies, improving diet and lifestyle can help improve nutrient levels and absorption. - Do consult a healthcare professional before starting any supplements; as dosage and duration are personalized for individuals. - For vitamin B12, consume foods like eggs, dairy, fish, chicken, lean meat, fortified cereals. - Try to include food sources like eggs, fatty fish, milk with fortified nutrients, and mushrooms exposed to sunlight for vitamin D content through foods. - Walk or sit in sunlight between 11 am and 1 pm for 15–30 minutes to boost natural vitamin D production. - To improve vitamin D absorption and bone health, consume foods that are good calcium sources such as dairy products (milk, yogurt), leafy green vegetables (broccoli), and fish (sardines, salmon). - Maintain a balanced diet including all food groups such as fruits, vegetables, and healthy fats while avoiding packaged or ultra processed foods. - Practice gentle strength training exercises as it will help improve muscle strength and overall well-being.

These two deficiencies are common and can cause fatigue, low immunity, poor mood , body aches and nerve issues Food + sunlight + supplements = best approaches Diet tips 1.For vitamin B12 Non veg sources: Eggs, fish , chicken, lean red meat and liver Veg sources: Probiotics, fortified cereal, nutritional yeast If Vegan: Fortified plant milks , fortified nutritional yeast, and B12 supplements 2. For Vitamin D Food sources: Fatty fish, egg yolk, UV exposed mushrooms, fortified milk or plant milk Sunlight: At least 15-20 minutes daily preferably between 8-11:00 am or 3:00-5:00 pm exposed face , arms and legs Cooking tip : Some vitamin lost cooking- gentle grill and steam is good Supplements: Vitamin B12 : 1000mcg once daily Vitamin D3 : 60,000IU once weekly for 6-8 weeks, then monthly maintenance Take B12 with breakfast for better absorption Lifestyle: Improve Gut health-prebiotic and fermented foods add Limit alcohol and smoking Manage stress: stress reduce nutrients absorption

You can take Fast & Up Vitamin B12 tablets, and uprise for vitamin D.Please ask me directly for personalized diet plan and details for you .

Please update your reports I'll suggest you a balance diet rich in VItamin B12 and Vitamin D. You may contact for personalised diet advice.

Please contact directly through the App for proper guidance

Hello Feel free to connect directly through practo app for proper management I need your detail case history to guide u properly if u wish to take proper treatment consult online

Please update your reports accordingly I'll suggest you supplement for both .Expose your self to sunlight in morning time . Take a balanced diet .Do take mushroom,egg fish,paneer. For vit b12 start taking fermented food .specially pakhal bhat a recipe from odisha

Better to connect for diet over consultation As this general questions and answers section

Good afternoon please feel free to connect through app for consultation and have a better guidance.