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Vit D & B12 deficiency
Hi doctor, I have been noticed that my body gets fatigue with muscle pain and numbness and recently there was health checkup in my office where it was said that my B12 & vit D is low.
Hence kindly suggest some supplements to boast the vitamins & also self care like diet or exercise.
Note - Non Diabetic or BP
Answers (9)
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- 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.
Next Steps
Do consult me for a personalized diet plan tailored to your health needs while taking into account your lifestyle and food preferences.
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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
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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 .
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Ms. Moumita Dutta
Dietitian/Nutritionist
10 yrs exp
Kolkata
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.
Next Steps
For healthy tips follow my YouTube▶️ channel
https://youtube.com/@moumitadutta9588
(Dietitian Moumita Dutta)
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Ms. Samriddha Dasgupta Sarkar
Clinical Nutritionist
22 yrs exp
Kolkata
Please contact directly through the App for proper guidance
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Dr. Kavita Dwivedi
Homoeopath
15 yrs exp
Raipur
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
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Ms. Sarita Kumari
Dietitian/Nutritionist
4 yrs exp
Noida
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
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
Better to connect for diet over consultation
As this general questions and answers section
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Ms. Trupti Padhi
Dietitian/Nutritionist
16 yrs exp
Bhubaneswar
Good afternoon please feel free to connect through app for consultation and have a better guidance.
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