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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

Each individuals experience may vary

Yes, many travellers choose to have a B12 injection before a summer holiday in the North West if they are experiencing symptoms of low energy or vitamin B12 deficiency

Clean, towel-dried, or dry hair all work

It can also be found in fortified foods (foods that have certain vitamins and nutrients added to them) such as certain cereals, bread and nutritional yeast