Can you get B12 from non-meat? A guide to plant-based and vegetarian sources

October 18, 2025 •

3 min read

Recent studies indicate that vitamin B12 deficiency is a significant concern for many who avoid meat, with some research suggesting a high prevalence among vegetarian populations. This leads to the critical nutritional question: Can you get B12 from non-meat? While B12 is most commonly associated with animal products, reliable non-meat sources exist for those following vegetarian or vegan diets.

Quick Summary

It is possible to get vitamin B12 from non-meat sources, though the most reliable options are fortified foods and supplements. Vegans depend on these fortified products and supplements, while vegetarians can also obtain B12 from dairy and eggs. Naturally occurring B12 in some plants is unreliable due to low concentration or inactive forms.

Key Points

Rely on Fortified Foods and Supplements: For vegans, fortified plant-based milks, cereals, nutritional yeast, and B12 supplements are the most reliable sources.
Vegetarians Have More Options: Vegetarians can also get B12 from animal byproducts like dairy (milk, cheese, yogurt) and eggs.
Natural Plant Sources are Unreliable: While some plants like certain mushrooms and seaweeds contain trace B12, their levels are inconsistent and not sufficient for daily needs.
Inactivated B12 Can Cause Interference: Be cautious with sources like spirulina, which may contain inactive B12 analogues that can hinder true B12 absorption.
Supplementation is a Reliable Method: For consistent and adequate B12 intake, especially for vegans, supplements are a safe option.
Regular Monitoring is Recommended: Those on non-meat diets should consider regular blood tests to check B12 levels and prevent long-term deficiency issues.

The Importance of Vitamin B12 and Dietary Considerations

Vitamin B12, or cobalamin, is an essential water-soluble vitamin that plays a crucial role in several bodily functions, including the formation of red blood cells, DNA synthesis, and the health of the nervous system. Unlike most other vitamins, B12 is produced by microorganisms and is not naturally present in most plant-based foods. For individuals on non-meat diets, ensuring an adequate intake of this nutrient requires careful planning.

Non-Meat Sources for Vegetarians (Including Dairy and Eggs)

For those who follow a vegetarian diet, reliable sources of B12 are readily available in animal byproducts, which are produced from animals who acquire the vitamin from microorganisms.

Dairy Products: Milk, cheese, and yogurt are excellent sources of B12.
Eggs: Eggs also contribute to B12 intake for vegetarians.

Vegan-Friendly and Fortified B12 Sources

For vegans who consume no animal products, obtaining B12 requires a different approach, primarily through fortified foods and supplements. Fortified foods are processed foods that have B12 added to them during manufacturing, and they are considered a reliable source.

Nutritional Yeast: This inactive yeast, known for its cheesy flavor, is a favorite among vegans. Fortified nutritional yeast is a highly effective and versatile source of B12.
Fortified Plant-Based Milks: Most soy, almond, oat, and rice milks are fortified with B12. Checking the nutrition label is crucial to confirm its presence.
Fortified Cereals: Many breakfast cereals have B12 added, making them an easy way to start the day with a dose of the vitamin. Look for brands that are fortified.
Yeast Extracts: Spreads like Marmite are fortified with B12 and can be a consistent source.

Naturally Occurring but Unreliable Plant Sources

Some plant-based foods are rumored to contain B12, but they are not considered dependable due to trace amounts or the presence of inactive forms.

Mushrooms: While some mushrooms, like shiitake, contain trace amounts of bioavailable B12, the levels are generally too low to rely on as a primary source.
Algae (Nori and Spirulina): Certain types of dried seaweed, like nori, have shown some evidence of containing active B12. However, spirulina often contains B12 analogues that interfere with absorption, making it an unreliable source.
Fermented Foods (Tempeh and Miso): Some fermented products may contain B12 due to bacterial contamination, but the amount is inconsistent and cannot be depended on.

The Importance of Supplementation

For vegans, and potentially for some vegetarians, B12 supplements are the most reliable and convenient way to prevent deficiency. Older adults may also benefit, as their ability to absorb B12 naturally decreases.

Considerations: The appropriate B12 intake can vary based on individual needs and dietary patterns. Consulting with a healthcare professional can help determine suitable supplementation strategies.
Forms: Supplements are available in various forms, including tablets, capsules, and oral sprays. Cyanocobalamin is the most common, stable, and widely researched form.

Comparison of Non-Meat B12 Sources


Source	Suitability	Reliability	Notes
Dairy Products (Milk, Cheese, Yogurt)	Vegetarian	High	Excellent and natural source for vegetarians.
Eggs	Vegetarian	High	Contains a good amount of B12.
Fortified Cereals	Vegetarian, Vegan	High	Widespread and effective, check labels for B12 content.
Nutritional Yeast (fortified)	Vegetarian, Vegan	High	A flavorful and highly reliable source.
Fortified Plant Milks	Vegan	High	Widely available, check labels for fortification.
Nori (Purple Laver)	Vegan	Moderate	Can contain active B12, but levels can vary.
Shiitake Mushrooms	Vegan	Low	Contains trace amounts, not a primary source.
Spirulina	Vegan	Unreliable	Contains B12 analogues that can interfere with absorption.
Supplements	Vegetarian, Vegan	Very High	Most reliable method, especially for vegans and older adults.

Conclusion

So, can you get B12 from non-meat? Yes, absolutely, but it requires being intentional with your diet. While vegetarians have access to dairy and eggs, vegans must rely on fortified foods and supplements to ensure adequate intake. Given the risks of irreversible nerve damage and anemia from deficiency, taking B12 supplements is a reliable strategy for those on a strict plant-based diet. Regular monitoring of B12 levels through blood tests is also advisable. By focusing on reliable, fortified sources and/or supplements, individuals can confidently maintain a healthy, non-meat diet.

For further information on B12 and vegan diets, you can consult The Vegan Society's comprehensive guide.

Disclaimer: This information is for general knowledge and should not be taken as medical advice. Consult with a healthcare professional before starting any new supplement regimen.

Frequently Asked Questions

Yes, fortified nutritional yeast is considered a very reliable and bioavailable source of vitamin B12 for both vegans and vegetarians.

While vegetarians can get B12 from dairy and eggs, some may still need supplements to ensure adequate intake, especially if their consumption of these products is low. Supplements are particularly recommended for older adults who may have trouble absorbing natural B12.

Common forms of B12 in supplements include cyanocobalamin and methylcobalamin. Options include tablets, oral sprays, or lozenges.

No, you should not rely on spirulina for B12. It often contains B12 analogues that are inactive in humans and can even interfere with the absorption of active B12.

Symptoms of B12 deficiency can include fatigue, muscle weakness, tingling or numbness in the hands and feet, memory issues, mood changes, and anemia. Long-term deficiency can cause irreversible nerve damage.

For those on non-meat diets, getting your B12 status checked regularly via blood tests is recommended. This helps ensure early detection of any deficiency.

Ensuring adequate B12 on a non-meat diet primarily involves consuming fortified foods and/or taking B12 supplements. Consulting with a healthcare professional can help you develop a personalized plan.