Do you get B12 if you don't eat meat?: Your complete guide to sources and supplementation

October 28, 2025 •

5 min read

According to the National Institutes of Health, vitamin B12 is naturally present in animal foods, and plant foods have no vitamin B12 unless they are fortified. This raises a critical question for those following a plant-based diet: Do you get B12 if you don't eat meat? The answer is yes, but it requires strategic nutritional planning through fortified foods or supplements.

Quick Summary

B12 is crucial for nerve function and red blood cell formation, but is only reliably found in animal products, fortified foods, and supplements. Vegans and vegetarians must proactively seek out these non-meat sources to prevent deficiency and potential nerve damage over time.

Key Points

Limited Natural Sources: Unfortified plant-based foods do not naturally contain reliable amounts of vitamin B12, so non-meat eaters must seek alternatives.
Supplements are Key: Taking a vitamin B12 supplement is the most reliable way for vegans to meet their nutritional needs and avoid deficiency.
Fortified Foods are Essential: Fortified cereals, nutritional yeast, and plant milks are effective and common ways to obtain B12 on a plant-based diet.
Beware of Unreliable Sources: Some plant products like seaweed and fermented foods may contain inactive B12 analogues that interfere with absorption.
Deficiency Poses Risks: Without adequate B12, individuals can develop fatigue, anemia, and irreversible neurological damage over time.
Vegetarians Have More Options: Lacto-ovo-vegetarians can get B12 from dairy products and eggs in addition to fortified options.

What is Vitamin B12 and Why is it Essential?

Vitamin B12, also known as cobalamin, is a vital nutrient that plays a crucial role in several essential bodily functions. It is necessary for the formation of red blood cells, DNA synthesis, and the proper functioning of the nervous system. Without sufficient B12, the body cannot produce enough healthy red blood cells, which can lead to a condition called megaloblastic anemia. A deficiency also puts the nervous system at risk, potentially causing permanent neurological damage if left untreated.

The Origin of Vitamin B12: Why It's Found in Meat

Contrary to a common misconception, animals do not produce vitamin B12 themselves. The vitamin is synthesized by certain types of bacteria. In the natural world, animals consume B12-producing microorganisms from the soil on plants and in water. This B12 is then absorbed and stored in their tissues, which is why animal products are reliable sources for humans. Since modern food production and hygiene standards often minimize this exposure for humans, and plants do not naturally produce B12, non-meat-eaters face a unique challenge in obtaining this nutrient.

Reliable B12 Sources if You Don't Eat Meat

For those who exclude meat from their diets, obtaining adequate B12 requires intentional planning. The reliability of sources varies significantly depending on whether you are a vegetarian or a vegan.

For Vegetarians (Who Include Eggs and Dairy)

For individuals who follow a lacto-ovo-vegetarian diet, which includes dairy and eggs, meeting the daily B12 requirement is relatively straightforward. Both dairy products and eggs contain naturally occurring B12.

Dairy products: Low-fat milk and yogurt are good sources. For example, one cup of low-fat milk provides about 54% of the Daily Value (DV) for B12.
Eggs: One large, cooked egg contains approximately 19% of the DV.

For Vegans and Those Avoiding Dairy and Eggs

Vegans must rely entirely on fortified foods and supplements, as no unfortified plant foods can be considered a reliable source of active B12.

Nutritional Yeast: Often a favorite for its savory, cheesy flavor, nutritional yeast is a reliable B12 source when fortified. One-quarter cup of 100% fortified nutritional yeast can provide several times the recommended DV.
Fortified Plant Milks: Soy, almond, and oat milks are often fortified with B12. Checking the nutrition label is essential, as not all brands are fortified.
Fortified Cereals: Many breakfast cereals are fortified with B12 and other vitamins. Reading the product label ensures you choose a fortified option.
Yeast Extracts: Products like Marmite or Vegemite are fortified yeast spreads that can contribute to B12 intake.
B12 Supplements: Taking a B12 supplement is considered the most reliable and foolproof method for vegans and is strongly recommended by dietary associations. Supplements are available in various forms, including tablets, sublingual lozenges, and liquids, and are widely accessible.

Why Some Plant Sources Are Unreliable

Some plant-based foods, such as certain types of seaweed (e.g., nori), fermented products (e.g., tempeh), and edible algae (e.g., spirulina), have been suggested as natural B12 sources. However, these are not considered reliable because:

The amount of active B12 can vary significantly, often containing a biologically inactive form known as pseudo-B12.
Pseudo-B12 can interfere with the body's absorption of active B12, potentially worsening a deficiency.
Studies have shown that vegans who rely solely on these sources may still be at risk for deficiency.

Potential Risks and Symptoms of B12 Deficiency

Without a reliable source, B12 deficiency can lead to a range of severe and sometimes irreversible health issues. Initial symptoms often develop slowly and can include:

Extreme fatigue and weakness
Tingling or numbness in the hands and feet (peripheral neuropathy)
Pale skin
A sore, red tongue
Cognitive changes, including memory issues and confusion
Mood changes, such as irritability and depression

In more advanced cases, a deficiency can cause permanent nerve damage, coordination problems (ataxia), vision issues, and dementia. Early detection and treatment are crucial to prevent these long-term complications. Anyone following a meat-free diet, especially a vegan one, should consider regular monitoring of their B12 status through blood tests, particularly homocysteine and methylmalonic acid (MMA) levels.

B12 Sources for Non-Meat Eaters: A Comparison


Source	Reliability	Target Audience	Considerations
Dairy & Eggs	High	Lacto-ovo-vegetarians	Excellent natural sources; check quantity for sufficient intake.
Fortified Cereals	High (if fortified)	Vegetarians, Vegans	Check labels for fortification; a good way to get frequent, small doses.
Fortified Plant Milks	High (if fortified)	Vegans	Check labels, as fortification is not universal.
Nutritional Yeast	High (if fortified)	Vegans	Widely used for its flavor and high B12 content when fortified.
B12 Supplements	Highest	Vegans, Vegetarians, Older Adults	Most reliable and efficient method to ensure adequate intake.
Fermented Foods (e.g., Tempeh)	Low to Unreliable	Vegans	Often contain inactive B12 analogues that can block absorption.
Algae (e.g., Spirulina, Nori)	Low to Unreliable	Vegans	Content is inconsistent and may contain inactive B12 forms.

How to Ensure Adequate B12 Intake

To protect your health, you must develop a strategy to get enough vitamin B12 if you don't eat meat. This means moving beyond the traditional food-only model and embracing modern solutions.

For most vegans, the recommendation from health authorities like The Vegan Society is to consistently use either B12 supplements or fortified foods. One option is to consume fortified foods two to three times a day to get at least 3 mcg of B12 daily. Alternatively, taking a daily supplement of at least 10 mcg or a weekly supplement of 2000 mcg is also effective. Since absorption of B12 is most efficient in smaller amounts, frequent fortified food intake or a smaller daily supplement can be highly effective. Those with absorption issues may find that larger weekly doses or injections are needed.

Conclusion: Navigating B12 on a Meat-Free Diet

In short, the answer to do you get B12 if you don't eat meat? is no, not reliably from unfortified plant foods alone. While a diet without meat can be healthy and nutritionally complete, it requires a conscious effort to obtain B12 through either animal products (for vegetarians), fortified foods, or supplements. By understanding the sources and risks, you can easily incorporate B12 into your routine and ensure your diet supports your long-term health and well-being. Regular check-ups and discussions with a healthcare provider can help you tailor the right approach for your needs.

For more detailed information on maintaining a healthy vegan diet, visit The Vegan Society's nutrition and health resources.

Frequently Asked Questions

Yes, a lacto-ovo-vegetarian can get enough B12 by including sufficient amounts of dairy products and eggs in their diet. However, for those who consume limited amounts, relying on fortified foods or supplements is still recommended.

The recommended daily intake of vitamin B12 for adults is 2.4 micrograms (mcg). Pregnant and breastfeeding women have slightly higher requirements.

B12 from supplements and fortified foods is in a free, crystalline form, which is often more easily absorbed by the body than the protein-bound B12 found in animal products. This is particularly beneficial for older adults with lower stomach acid.

Fermented foods like tempeh may contain some B12, but it is not a reliable source. The levels are inconsistent, and the B12 is often in an inactive form, making these foods insufficient to prevent a deficiency.

Since the body can store B12 in the liver, it can take several years for a deficiency to manifest after someone stops consuming reliable sources. Symptoms often appear gradually, which can make them easy to overlook.

Common symptoms include fatigue, weakness, a sore tongue, tingling or numbness in the hands and feet, memory problems, and mood changes.

For most vegans, regular oral supplementation is effective and injections are not necessary. However, injections may be required for individuals with specific absorption disorders, such as pernicious anemia, which is unrelated to diet.