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They both are USP meaning they have an official monograph or documentation by the United States Pharmacopeia, both are not used for IV solutions

A basic spreadsheet or notebook tracking: daily dose and time, weekly weight, bi-weekly measurements, and subjective notes provides sufficient data without excessive burden

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Eggs Dairy Clams or sardines Salmon, trout, tuna Beef Fortified breakfast cereals Previously Id largely removed many of those from my diet, trying to fix my digestion, which is why I was in fact low