Hi B12 best obtain via non veg food options, Vit D best source is morning sunlight Along with same supplement can be prescribed based on your current blood value by an expert

Hello, The best way to cover up on deficiencies is by taking supplements. Consult me online for the detailed diet chart

It’s complete balanced diet what matters

Things need detailed information about your meals and nutrition options and lifestyle changes then we can discuss things further and suggest anything choose direct consultation for proper guidance and help

Pleaew ask me directly for personalized diet plan for you.

Hi! Vitamin D and B12 deficiencies need supplements, as requirement cannot be fulfilled with food sources. Include fresh fruits and raw vegetables, milk, milk products, eggs, green vegetables, dry fruits and nuts daily. Make sure you stay away from smoking , alcohol consumption and stress, so that vitamin absorption is good. 20 minutes of sunlight exposure everyday is necessary to make vitamin D in the body, so get under the sun before 10 am. A detailed assessment is necessary to provide a suitable diet plan and supplement that works.

Vit.B12 is a daily required nutrient of 2.4 mcg. It's availibility is from beef,fish .Vegetarian sources are manufactured as fortified foods in cereals,eatables. Even in the form of supplements u get. Vit.D is a naturally available  vitamin. Sunshine vitamin.Just exposure to early sin from 6.30-7 am to 7.30 am is the best. U get D3 fortified oils and fats My advice is take greengram sprouts everyday raw 100 GM's in breakfast . Also ksheerabala cap101 two once a day is a good supplement.