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The following are the main sources in an Indian context, with approximate values from the ICMR-NIN food composition database: For a lacto-vegetarian woman to reach 2 mcg per day from food alone, she would need roughly 300 ml of milk, 200 g of dahi, and one serving of paneer daily

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Cyanocobalamin is the most widely available synthetic form, is shelf-stable, and is FDA-approved for treating B12 deficiency

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