Vitamin D and vitamin B12

Direct answer: Vitamin D is a fat-soluble vitamin, and ICMR-NIN says sunlight exposure is essential to meet requirements. Vitamin B12 is a water-soluble vitamin the body can store; ICMR-NIN names yoghurt or curd, eggs and flesh foods as sources. Curd and other dairy are vegetarian sources on that list.

How do we get vitamin D?

Through sunlight on the skin: ICMR-NIN says adequate sunlight exposure is essential to meet vitamin D requirements. Its food table also lists small amounts in some foods, such as eggs and fish.

Where does vitamin B12 come from?

Animal foods: ICMR-NIN lists yoghurt or curd, eggs and flesh foods.

Is this lesson personal advice?

No. It describes where these vitamins come from. For anything about your own needs, ask a doctor or dietitian.

FAQ

Is vitamin D in milk?

ICMR-NIN's table lists small amounts for unfortified milk; fortified products vary, so check the label.

Can vegetarians get B12?

ICMR-NIN lists yoghurt or curd among B12 sources.

Sources

• ICMR-NIN Expert Committee, Dietary Guidelines for Indians-2024 (DGI 2024), nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf, Guideline 1 (vitamins, PDF p. 27 / printed p. 10; Table 1.4, PDF p. 26 / printed p. 9); B12 food sources: Guideline 2, PDF p. 30 / printed p. 13; sunlight and vitamin D: Guideline 2, PDF p. 32 / printed p. 15 (stated in the pregnancy chapter)