Vegetarians who eat dairy can get some vitamin B12 from foods such as milk and curd. Fortified foods can also provide B12 when the package lists it. Plant foods do not naturally supply reliable B12, so check the label of any plant-based drink or breakfast cereal you are counting on. NIH Office of Dietary Supplements
Keep two days of ordinary meals
Write down what you usually eat and drink, including rough portions. A bowl of curd with lunch belongs on the list if you actually eat it. If you buy a fortified drink, copy the B12 amount and the unit, usually micrograms, written as µg or mcg. The word “fortified” can refer to nutrients other than B12.
Imagine a fictional label that gives 0.5 µg B12 per 100 ml. If your usual glass holds 200 ml, the declared amount for that glass is 1 µg. That calculation describes one food portion. Use the supplement label guide on %RDA if you also need to interpret a percentage from a tablet pack.
Use the record to ask a better question
| What you ate | What to write down |
|---|---|
| Milk, curd or another dairy food | Usual portion and frequency |
| A fortified packaged food | B12 per labelled amount and your usual portion |
| A tablet or prescribed product | Exact name and amount on the label or prescription |
Bring the record if you are planning a fully plant-based diet or are concerned about deficiency. Food intake and absorption both matter, and a clinician can advise when testing or treatment is appropriate. If tiredness is the reason for your search, the B12, vitamin D and tiredness guide helps you prepare for that conversation.
Related reading · Worried about nutrient gaps? Start with a food record, not a symptom list.