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The recommended dietary allowance (RDA) range is as follows [3]: Ages 1418, both male and female 2.4 mcg Ages 19+, both male and female 2.4 mcg Pregnant individuals Between 2.62.8 mcg Again, individual needs may differ, and vitamin B12 requirements in pregnancy are very important, so its best to speak with a healthcare professional about the exact amount of B12 you need for optimal health

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They carry emergency oxygen, a first-aid kit, and know the evacuation points

Zinc: Another mineral that may be lower for women on the pill [21], zinc is needed for our immune system and metabolism [30]

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