Can you get B12 without animal products?

December 3, 2025 •

3 min read

According to recent studies, a large number of vegans who do not supplement have blood levels of vitamin B12 lower than recommended. While animal products are a natural source, it is possible to get B12 without animal products by relying on fortified foods and dietary supplements.

Quick Summary

Obtaining vitamin B12 on a plant-based diet relies solely on fortified foods and supplements. This is crucial for preventing deficiency and maintaining optimal health, as plants do not produce B12.

Key Points

Supplementation is Necessary: For vegans, supplements or fortified foods are the only reliable sources of vitamin B12.
Plant Foods Lack Natural B12: With rare exceptions tied to bacterial contamination, plants do not produce or contain vitamin B12 naturally.
Beware of Unreliable Sources: Foods like algae, spirulina, and most fermented products are not reliable B12 sources for humans due to inactive B12 analogs.
Consistent Intake is Key: For fortified foods to be effective, they must be consumed consistently throughout the day to ensure adequate absorption.
Deficiency Can Be Serious: Untreated B12 deficiency can lead to severe and potentially irreversible health issues, including anemia and neurological damage.
Risk Groups Require Monitoring: Pregnant women, infants, and the elderly following a plant-based diet need special attention and monitoring of their B12 status.

The Importance of B12 for a Plant-Based Diet

Vitamin B12, or cobalamin, is a vital nutrient necessary for red blood cell formation, neurological function, and DNA synthesis. The body does not produce B12; it is made by microorganisms and can only be reliably obtained from animal products, fortified foods, or supplements. For those following a diet free of animal products, addressing the source of B12 is essential for long-term health, as a deficiency can lead to serious neurological damage and anemia. A well-planned, plant-based diet can provide everything the body needs, but with B12, supplementation or fortification is a non-negotiable step.

Reliable Sources of B12 for Vegans

For those who do not consume meat, dairy, or eggs, there are two reliable pathways to ensure adequate B12 intake: fortified foods and supplements. Claims that unfortified plant foods like spirulina, nori, and tempeh are reliable sources have been debunked by decades of vegan research, as they either contain inactive B12 analogs or are too inconsistent in their B12 content.

Fortified Foods

Consuming fortified foods regularly can provide a steady intake of B12. For this method to be effective, it requires consistent consumption throughout the day.

Fortified Plant Milks: Soy, almond, oat, and other plant-based milks are often fortified with B12. Checking the label is crucial to confirm fortification and dosage.
Fortified Breakfast Cereals: Many commercial breakfast cereals add B12. Look for brands that are specifically labeled as fortified.
Nutritional Yeast: This popular vegan condiment is a reliable source of B12, especially if fortified. It can be sprinkled on a wide variety of meals for a cheesy, nutty flavor.
Yeast Extracts: Products like Marmite are fortified with B12 and can be a part of daily intake.

Supplements

For many, taking a B12 supplement is the most convenient and cost-effective way to ensure sufficient intake. The Vegan Society offers clear guidelines for supplementation frequency and dosage.

Daily Supplement: Take a B12 supplement of at least 10 micrograms daily.
Weekly Supplement: Take a weekly supplement of at least 2000 micrograms.
Supplement Forms: B12 supplements are available as tablets, capsules, liquid drops, and sprays. Chewable or sublingual (dissolvable under the tongue) forms may enhance absorption.

Comparison of B12 Sources


Source	Vegan/Vegetarian Status	Reliability	Bioavailability	Common Forms	Frequency	Recommended for Vegans?
Animal Products (meat, dairy)	No	High	High	Food	Daily	No
Fortified Foods	Yes	High	Good	Plant milks, cereals, nutritional yeast	2-3 servings per day	Yes, if consistent
Oral Supplements	Yes	High	Inverse to dose; absorbable	Tablets, gummies, spray, liquid	Daily or weekly	Yes, most reliable method
Algae (spirulina, nori)	Yes	Low	Poor (analogs)	Food, supplements	N/A	No
Fermented Products (tempeh)	Yes	Low	Poor (analogs)	Food	N/A	No

Understanding B12 Deficiency and Risk Factors

Vitamin B12 deficiency can develop slowly, sometimes taking several years to show symptoms, which is why consistent, reliable intake is critical. The body stores B12 in the liver, but these reserves are not inexhaustible, and relying on them is dangerous. High folate intake, often prevalent in vegan diets, can mask the anemia symptoms of B12 deficiency, further delaying diagnosis.

Symptoms of B12 deficiency can include:

Extreme fatigue and weakness
Pins and needles (tingling) in hands and feet
Neurological changes, such as poor memory, confusion, and difficulty with balance
Psychological issues, including irritability and depression
Sore mouth or tongue ulcers

Populations particularly at risk for B12 deficiency if not supplementing correctly include pregnant and breastfeeding women, infants of vegan mothers, and older adults, who may have decreased B12 absorption naturally.

Conclusion: Prioritizing B12 on a Vegan Diet

Yes, you can absolutely get B12 without animal products, but it requires conscious effort and attention to reliable sources. While a plant-based diet offers numerous health benefits, the absence of natural B12 requires a proactive approach through fortified foods or supplements. The overwhelming consensus from nutrition experts and vegan health organizations confirms that supplementation is the most dependable way to secure an adequate intake and prevent serious health risks associated with deficiency. By following clear supplementation recommendations and incorporating fortified products, vegans can ensure a nutritionally complete and healthy diet for all life stages. For further authoritative information, consult the resource from the Vegan Society on What Every Vegan Should Know About Vitamin B12.

Frequently Asked Questions

Vitamin B12 is produced by bacteria and archaea found naturally in soil and water. While animals obtain B12 from these microorganisms in their environment, humans on a vegan diet must get it from fortified foods or supplements where it has been produced industrially.

No, you should not rely on fermented foods like tempeh or other products containing B12-analogs. These compounds are chemically similar to B12 but are not effective for human use and can even interfere with B12 metabolism.

Common B12-fortified foods include many breakfast cereals, nutritional yeast, certain plant milks (like soy and almond milk), and some vegan meat substitutes. Always check the nutrition label to confirm fortification.

B12 is best absorbed in small amounts. Recommendations for vegans include taking at least 10 micrograms daily or a higher dose of 2000 micrograms once per week. The best approach depends on individual preference and consistency.

Early symptoms often include fatigue, lack of energy, and feeling tired easily. Later, it can progress to more serious neurological symptoms like tingling in the hands and feet or trouble with memory and balance.

Standard blood tests measuring total B12 levels can be unreliable for vegans, especially if they consume algae, as it contains B12-analogs that can mimic true B12. More specific tests, like MMA testing, are better indicators of B12 status.

Vitamin B12 has a very low potential for toxicity, and there is no Tolerable Upper Intake Level established. Excess B12 is typically excreted through urine, making it safe even at high doses.

Many herbivores like cattle and sheep have bacteria in their digestive systems that produce B12, which they then absorb. Humans do not have a similar arrangement, making external sources necessary.