To address your low levels of Vitamin B12 and folate, here are some recommendations based on guidelines and information regarding their supplementation:

1. Vitamin B12 Supplementation:

   • Your current B12 level of 293 mg/ml, though within the normal range, is on the lower side. Supplementation with 1000 mcg of B12 daily is commonly recommended, especially if your intake from dietary sources is insufficient¹.
   • Cyanocobalamin or methylcobalamin forms are typically used. Time-released or standard formulations can both be effective².
   • It may take some time (a few weeks to months) to notice improvements in symptoms and blood levels, so regular monitoring through blood tests is advised to gauge effectiveness³.

2. Folate (Folic Acid) Supplementation:

   • Folic acid supplements are commonly recommended to correct folate deficiency. A daily dose of 800 mcg is within a reasonable range but may be adjusted based on dietary intake and specific healthcare provider advice⁴.
   • Maintaining sufficient folate levels is crucial since low levels can lead to anemia and other health issues⁵.
   • A combination of dietary sources and supplements can be most beneficial. Including foods rich in folate, such as green leafy vegetables, beans, and fortified grains, supports overall folate status⁶.

It's generally safe to use both supplements concurrently, as they address different aspects of your requirements. It's also important to follow up with your healthcare provider to adjust dosages based on how your body responds to these supplements. Please consult with your healthcare provider before making any changes to your supplement regimen.

Footnotes

1. NHS - Vitamin B12 or folate deficiency anaemia - Treatment ↩

2. Cyanocobalamin – vitamin B12 used to treat and prevent vitamin B12 deficiency anaemia ↩

3. Vitamin B12 or folate deficiency anaemia - Treatment ↩

4. Office of Dietary Supplements - Folate ↩

5. Folic Acid Deficiency - StatPearls ↩

6. Vitamin B12 or folate deficiency anaemia - NHS ↩