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High-risk groups include strict vegans, elderly individuals with atrophic gastritis, and patients with autoimmune disorders

Make sure to include these in your meals for adequate levels of vitamin D and B12: High in B12: Beef liver Shellfish (e.g., clams and crab) Salmon and tuna Ground beef Dairy products such as milk, yogurt, and cheese Fortified plant-based milk or cereals High in Vitamin D: Salmon Freshwater trout Sardines Mushrooms exposed to sunlight Fortified milk and cereals When to See a Doctor If you experience persistent symptoms of deficiency or are unsure about your nutrient needs, consult a healthcare provider

An example is pointing the toe down while lying in bed, which shortens the calf muscle of the leg, a common site of muscle cramps

Results can vary based on the type of vitamin and individual health factors

6Get A Drip vitamin B12 injections Volume Dependent on need How to take it One injection no more than once a month Strength Dependent on need If youre not opposed to needles, a B12 booster injection might be a consideration

Vitamin B12 is essential to the formation of FOLIC ACID