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This includes vegans and vegetarians, older adults, individuals with atrophic gastritis, pernicious anemia, gastrointestinal disorders, those who have had gastrointestinal surgery and people who take certain medications including, but not limited to, estrogen (HRT), and birth control pills

if you don't have one, a sturdy plastic jug with a screw-on lid (an empty laundry detergent bottle is the classic example) will do in a pinch

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appropriate doseresponse controls are recommended

Even a daily walk or swapping soda for water can make a big difference