How do vegetarians get B12?

November 20, 2025 •

3 min read

While vitamin B12 is most commonly found in animal products, vegetarians can acquire this essential nutrient through reliable non-meat sources. Ensuring adequate intake is crucial for maintaining nerve function, producing red blood cells, and synthesizing DNA. Without a meat-heavy diet, strategic planning is key for how vegetarians get B12 and avoid a potential deficiency.

Quick Summary

Vegetarians obtain vitamin B12 primarily through fortified foods like cereals and plant-based milks, nutritional yeast, and animal-derived products such as dairy and eggs. For those with stricter dietary patterns, or for guaranteed intake, supplements are highly recommended.

Key Points

Sources of B12: Vegetarians can get B12 from dairy, eggs, and fortified foods like plant-based milks, nutritional yeast, and cereals.
Supplements are Key: For vegans or for consistent intake, B12 supplements are the most reliable method to meet daily requirements.
Absorption: The body absorbs small amounts of B12 more efficiently.
Cyanocobalamin vs. Methylcobalamin: Cyanocobalamin is the most common and studied supplement form, while methylcobalamin is a biologically active alternative; both are effective.
Deficiency Symptoms: Early signs of B12 deficiency include fatigue, pale skin, and tingling in the extremities, but long-term deficiency can lead to irreversible nerve damage.
Monitor and Test: Due to the body's ability to store B12, deficiency can develop slowly. Regular blood tests can help monitor your status and ensure adequate levels.

The B12 Challenge for Vegetarians

Vitamin B12 is a water-soluble vitamin vital for numerous bodily functions. It's essential for nerve health, red blood cell formation, and DNA synthesis. However, B12 is produced by microorganisms and found almost exclusively in animal products, making it a key concern for those following a vegetarian diet. While ovo-lacto vegetarians have more options through eggs and dairy, vegans and more restrictive vegetarians must be more intentional to avoid deficiency.

Reliable Vegetarian Sources of B12

For many vegetarians, the primary sources of B12 come from dairy products and eggs. However, there are also a growing number of fortified foods and other vegetarian-friendly options available on the market.

Dairy Products: Milk, yogurt, and cheese are reliable sources of B12. A cup of low-fat milk can provide around 50% of the daily recommended intake, and yogurt is also a good contributor.
Eggs: The yolk of an egg contains a significant amount of B12. Incorporating whole eggs into your diet, such as scrambled or hard-boiled, is an effective way to boost intake.
Fortified Plant-Based Milks: Most soy, almond, oat, and coconut milks are fortified with B12. Checking the label is essential, as not all brands offer fortification. A single cup can often provide a substantial portion of the daily value.
Nutritional Yeast: A deactivated yeast with a nutty, cheesy flavor, fortified nutritional yeast is a staple for many vegetarians and vegans. Just one tablespoon can provide 100% of the daily recommended intake. It's excellent for sprinkling on popcorn, pasta, or using in sauces.
Fortified Breakfast Cereals: Many breakfast cereals are enriched with B12, along with other vitamins and minerals. Look for cereals that contain at least 25% of the Daily Value per serving.

Comparison of Common Vegetarian B12 Sources

To help you visualize and compare different vegetarian sources of B12, here is a table showing the approximate B12 content per serving for adults. These values can vary by brand and fortification levels, so always check the product's nutrition label.


Source	Serving Size	Approximate B12 (mcg)	% Daily Value (2.4 mcg)	Notes
Fortified Nutritional Yeast	1 Tbsp	2.4	100%	Look for fortified versions.
Cow's Milk (Low Fat)	1 cup (250 ml)	1.2	50%	Found naturally.
Fortified Plant Milk	1 cup (250 ml)	1.0	42%	Check labels for cyanocobalamin.
Egg (Boiled, Whole)	1 medium	0.7	29%	B12 is concentrated in the yolk.
Yeast Extract (Marmite)	1 tsp (5g)	0.5	21%	Very high sodium content.
Fortified Cereal	1 serving	Varies	25%+	Check label for specific value.

The Role of Supplements

For vegetarians, particularly vegans who consume no dairy or eggs, relying solely on fortified foods can be unreliable. Supplementation is the most effective and reliable method for ensuring adequate B12 intake. There are several supplement options available, and factors like form and personal absorption can influence the choice.

Forms of B12 Supplements: The most common and well-researched form of B12 is cyanocobalamin, which is economical and stable. Methylcobalamin is another popular form and is considered biologically active, though research does not show a significant difference in effectiveness for maintaining levels compared to cyanocobalamin.
Types of Supplements: B12 supplements come in various forms, including tablets, sublingual lozenges (dissolved under the tongue), sprays, and gummies. Sublingual tablets can offer better absorption for some individuals. A medical professional can recommend the best form.
Supplementation Approaches: The body absorbs B12 more effectively in smaller, frequent doses. Different approaches to supplementation, such as daily or weekly intake, can be effective. Older adults may also require supplements due to reduced absorption. Consult a healthcare provider for personalized recommendations.

The Dangers of B12 Deficiency

Unlike other vitamins, the body can store B12 for several years in the liver, which is why a deficiency can go unnoticed for a long time. Symptoms often develop gradually and can include fatigue, pale skin, weakness, and neurological problems like tingling hands or feet. In severe cases, irreversible nerve and brain damage can occur. It is crucial for vegetarians to monitor their B12 levels proactively through diet or supplements.

Conclusion

For vegetarians, obtaining sufficient B12 requires mindful attention to diet. While dairy and eggs provide a natural source, fortified foods like cereals, plant milks, and nutritional yeast are essential components of a balanced intake. For many, especially vegans, supplements offer the most reliable way to prevent a deficiency. By understanding these sources and taking a proactive approach, vegetarians can ensure they meet their B12 needs and support long-term health and wellbeing. For further reading, an excellent resource on the importance of B12 is the article on vegan B12 supplement recommendations found on Vegan.com, which covers various forms and dosages.

Frequently Asked Questions

Reliable sources of B12 are not found naturally in plants. The B12 in some fermented foods and algae is often an inactive form that the body cannot use, so fortified products and supplements are necessary.

Vegetarians can ensure adequate intake through a combination of fortified foods such as plant-based milks, cereals, and nutritional yeast, along with dairy and eggs for ovo-lacto vegetarians. Supplements are highly recommended, especially for vegans, to consistently meet requirements.

Early symptoms can include persistent fatigue, a feeling of pins and needles (paresthesia) in the hands and feet, mood changes like depression, and memory issues.

Yes, but only if it is specifically fortified with B12. Check the nutrition label to confirm that it contains vitamin B12, as unfortified varieties do not.

Yes, common forms include cyanocobalamin and methylcobalamin. Cyanocobalamin is the most stable and widely available, while methylcobalamin is a more active form. Both are effective for supplementation.

No, not all plant-based milks are fortified with B12. It is essential to check the product's nutrition label to ensure it has been enriched with the vitamin.

For some, particularly older adults, conditions like pernicious anemia or low stomach acid can inhibit the absorption of B12 from food. In these cases, supplements or fortified foods are especially crucial as the B12 is in an unbound form.