Hello, You are normal with B12 levels. You can have natural sources of it. Vitamin D levels should be above 40, since it is insufficient you can take sunshine. Consult me online for the detailed diet chart

Hi That's good you have started with a Vitamins medicine but you can surely check into your diet and include Vitamin D and Vitamin B12 rich foods in your diet so that you able to maintain the levels after leaving the medicines also. Few vitamins D rich foods are 1. Fatty fish, like tuna, mackerel, and salmon. 2. Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals. 3. Beef liver. 4. Cheese. 5. Egg yolks. Few vitamins B12 rich foods are 1. Beef, liver, and chicken. 2. Fish and shellfish such as trout, salmon, tuna fish, and clams. 3. Fortified breakfast cereal.Low-fat milk, yogurt, and cheese. 4. Eggs. Disclaimer:-  Tip may vary if you suffering from any other medical issue.

Hi! Both your parameters seem to be in the normal range, you can opt for natural food sources and sunlight to get sufficient vitamin D and B12. Take these supplements ONLY if prescribed by a doctor/dietitian. Lower back pain and tingling could also be due to other reasons. Include dry fruits and nuts, flax seeds, fresh fruits, beet root, eggs and chicken liver(if non vegetarian) to improve your vitamin status .

its ok what medications you are taking as for vitamin d the dietary sources are very limited, so you have to take supplements . for vitamin B 12 will increase gradually with supplement also add sunflower and pumpkin seeds into your daliy diet, 1tsp each it will help you.

You can add muscle strengthening Ayurvedic medicines. Drink plenty of water, do walking, stretches. Avoid sitting for long hours.