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Common refined carbs to watch for include: White bread and bagels Regular pasta Crackers and pretzels Pastries and baked goods Swapping these for fiber-rich whole grains, such as quinoa, brown rice, or oats, tends to feel gentler and more sustaining

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Oral Supplements (Tablets, Sublingual Drops & Sprays) For mild deficiency, doctors often recommend oral vitamin B12 supplements

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