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My vitamin d is 31 and b12 is 160
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helloooo
please check your blood test CBC and serum iron
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With a vitamin D level of 31 and a B12 level of 160, you may be experiencing weariness, weakness, and poor energy. Both shortages can cause these symptoms, reducing general well-being. Vitamin D regulates mood and energy levels, whereas B12 is required for red blood cell synthesis. For vitamin D and B12, eat more mushrooms, fatty fish, eggs, and fortified cereals, as well as chicken, liver, and dairy products. Supplements may be required, particularly if you have trouble absorbing them. To help with your recovery, get more sun exposure and eat a well-balanced, nutrient-dense diet.
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Consult with me for personalized diet and lifestyle changes.
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Increase your vitamin B12 intake with fortified plant-based foods like cereals and plant-based milk.
Boost your vitamin D by consuming fortified plant-based milk, orange juice, and mushrooms exposed to sunlight.
Spend 10-30 minutes in direct sunlight daily to enhance natural vitamin D production.
Include a variety of energy-boosting foods like legumes (lentils, chickpeas), whole grains (quinoa, brown rice), and nuts and seeds (almonds, chia seeds) for sustained energy.
Stay well-hydrated by drinking water and herbal teas throughout the day to prevent fatigue.
Incorporate light physical activities like walking or yoga to improve energy and reduce tiredness.
Ensure adequate rest, aiming for 7-9 hours of quality sleep each night to help your body recharge.
Include iron-rich plant foods like spinach, kale, dals, tofu, and pumpkin seeds, and pair them with vitamin C-rich foods like citrus fruits, bell peppers, and tomatoes to improve iron absorption.
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Avoid adding table salt, extra oil, or heavy tadka to your meals. This helps reduce unnecessary sodium and unhealthy fats, supporting better heart health and overall wellness.
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If you still have any doubts or require further clarity, feel free to contact me or book a consultation. Iâll provide personalized guidance to help you achieve your health goals effectively.
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Need some dietary changes and supplements, detailed history.
Consult on app personally regarding same
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hello,
for any course of action on supplementation i would also need your hemoglobin levels and your thyroid levels to guide further.
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Please ask me directly for details.
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Hi
Good evening!
Your B12 levels are lower. That could explain the tiredness.
Talk to a doctor and start taking B12 supplements.
Also make sure to drink enough water and get a good sleep.
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For more health tips, please take a look at my blog - https://www.pragmaticnutritionist.com/
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Ms. Arti Jain
Dietitian/Nutritionist
20 yrs exp
Navi Mumbai
As I need to understand more about your health, Eating pattern and other clinical findings, identify the Current Health Report to give you right advice. You can connect us for private consultation. All the best
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Book your appointment online through Practo
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Ms. Neema Yadav
Dietitian/Nutritionist
5 yrs exp
Kolhapur
Healthy afternoon,
Vitamin D
Take sunbath daily before 10 minutes 10-20 minutes.
Add in diet semi- cooked egg with yolk , mushrooms,
Green leafy, oily fish such as salmon , sardines, mackerel
Breakfast cereals like cornflakes and muesli
Vitamin B12 :
Add in diet lean meat, eggs, fish , shellfish, pulses , legumes, sprouts, fermented products curd , buttermilk,
Idli , dosa
Avoid : Caffeine and Alcohol intake
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
You need supplements better to connect over consultation
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Ms. Mini Thomas
Dietitian/Nutritionist
21 yrs exp
Chennai
Good evening
Simple dietary changes will
Correct your health issues.
Kindly consult a good dietician
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Ms. Trupti Padhi
Dietitian/Nutritionist
17 yrs exp
Bhubaneswar
Good evening pls join consultation through app.
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