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Women who are vegetarian and vegan, in particular, should take a vitamin B12 supplement, since the nutrient is found in animal-based foods, according to the Centers for Disease Control and Prevention (CDC)

Nancy Birtwhistles 'Basic Magic' You will need Digital weighing scales Small bowl 500ml (17fl oz) heatproof jug Small whisk Funnel 300ml (10fl oz) spray bottle or bottle with screw top 50g (2oz) washing soda (sodium carbonate) 200ml (7fl oz) just-boiled water 2 tbsp unperfumed eco-friendly washing-up liquid A few drops of essential oil (optional, no citrus scents, sandalwood works well) Weigh the washing soda into the small bowl and put to one side

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This is one of the best approaches to Vitamin B12 deficiency