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Key published studies Sikiric P, Seiwerth S, Rucman R, et al

These include the outer surface of the upper arm, the upper area of the front of the thigh, the abdomen (two inches from the belly button), and the buttocks (MedlinePlus, 2021)

Although it's less common, people with vitamin B12 deficiency caused by a prolonged poor diet may be advised to stop taking the tablets once their vitamin B12 levels have returned to normal and their diet has improved. Good sources of B12 include: Meat Salmon and cod Milk and other dairy products Eggs For vegetarians and vegans there are other foods that contain B12 such as yeast extract as well as some fortified breakfast cereals.

What type of exercise, you ask

Sjgren A, Florn CH, Nilsson A