Vitamin B12
Intake model: one reported food record, food date unconfirmed. References: man aged 19–30. How to read the references.
No change indicated. Fish and dairy support plausible coverage; absorption/body status remain unassessed.
Linked eating record; usual intake and clinical status unestablished · Reviewed 2026-10-10
Intake confidence: Moderate. Quantity confidence: Limited. Body status: Unassessed.
FDA values describe food labels.
Vitamin B12
14 µg counted from food.
| Recommended intake | Upper reference | Food label reference |
|---|---|---|
| 2.4 µg (RDA) US National Academies · Food and oral supplements | Not established US National Academies · Food and oral supplements | 2.4 µg (DV) FDA · Adults and children 4+ |
Food contributions and uncertainty
Values are available for 13 of 13 recorded foods. 1 contribution(s) use an incomplete recipe or comparator. Product identity and portion assumptions still limit accuracy.
The saved portion/recipe scenarios span 13–14 µg. This is a sensitivity range, not a confidence interval; uncertain food composition and unreported foods can fall outside it.
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| Food | Model portion | Contribution | Source basis |
|---|---|---|---|
| Crown Prince Natural Skinless boneless sardines in olive oil | 80 g assumed | 7.2 µg | Generic USDA comparator |
| Trader Joe's European style organic plain nonfat yogurt | 907 g reported | 5.5 µg | Generic USDA comparator |
| RT RT roast chicken meat and skin | 299 g estimated | 0.9 µg | Generic USDA comparator |
Provisional or modeled zeros:
- RT RT chimichurri: Partial recipe estimate.
These are model inputs or current label declarations. They do not prove exact absence in the original package.
Role and intake references
Vitamin B12 supports red blood cell formation, neurological function and DNA-related metabolism. The adult RDA is 2.4 µg daily. No UL has been established. This does not mean that ever larger amounts produce more benefit. Natural dietary B12 comes primarily from animal foods; fortified foods and supplements are separate sources. NIH vitamin B12.
What the food record establishes
The available estimate is approximately 13.6 µg, led by sardines 7.2 µg, yogurt 5.5 µg and chicken 0.9 µg. Those B12 values use generic comparators rather than verified nutrient assays for the exact products. The whole yogurt tub was confirmed; the fish portion remains an assumption. The pattern nevertheless supplies several plausible B12 sources, with no intake-based reason to add more in this record.
Eating enough does not always establish adequate body status. Absorption disorders, some gastric acid-suppressing medicines and metformin can change the question. These are relevant exceptions; they have not been reported as my clinical context. NIH absorption and medication discussion.
A higher blood result is not the same as better function
A randomized trial enrolled 201 people aged at least 75, with moderate biochemical B12 deficiency but without anemia or neurological and cognitive signs or symptoms. 1 mg B12 daily for 12 months substantially raised B12-related blood measures, yet did not improve the measured nerve, cognitive or clinical outcomes compared with placebo. Dangour et al., 2015 primary trial.
That study is far removed from my age and eating pattern. It does not argue against treating symptomatic deficiency. It shows why raising a concentration alone cannot be assumed to produce a functional gain. The current food estimate establishes even less: it is an intake calculation, not a measured biochemical deficiency or treatment response.
Practical implication
Keeping a fish I enjoy and the yogurt I actually finish can sustain ordinary B12 sources. If I later move to a fully plant-based diet, a dependable fortified food or supplement becomes a different practical question. No such dietary change is recorded here. High-dose B12 should not be added simply because the nutrient is involved in energy metabolism.