How to get B12 if you're a vegetarian? A complete guide to nutrition and diet

October 25, 2025 •

3 min read

Recent research estimates suggest a high prevalence of vitamin B12 deficiency among vegetarians and vegans. A reliable intake plan is essential because this vital nutrient is not naturally found in most plant-based foods. This guide explores how to get B12 if you're a vegetarian through reliable food sources and supplements, ensuring your nutritional needs are met.

Quick Summary

A comprehensive overview detailing reliable sources for obtaining vitamin B12 on a vegetarian diet, covering fortified foods, dairy, eggs, and supplements, explaining why dietary planning is crucial for health.

Key Points

Risk of Deficiency: Vegetarians, especially vegans, are at a higher risk of B12 deficiency because the nutrient is naturally found almost exclusively in animal products.
Reliable Food Sources: Dairy products (milk, cheese, yogurt) and eggs are dependable vegetarian sources of vitamin B12 for lacto-ovo vegetarians.
Fortified Foods Are Key: Consuming fortified nutritional yeast, breakfast cereals, and plant-based milks is an effective and vegan-friendly strategy for increasing B12 intake.
Supplements for Certainty: For consistent, guaranteed intake, especially for vegans, a B12 supplement is the most reliable method.
Monitor Your Health: Pay attention to common deficiency symptoms like fatigue, tingling sensations, or memory issues, and seek medical advice if concerned.
Not All Sources Are Equal: Relying on unfortified plant foods like certain seaweeds or fermented products is unreliable, as they may contain inactive B12 analogs.
Choose the Right Supplement: When selecting a supplement, focus on quality and effective forms like cyanocobalamin or methylcobalamin.

The Importance of Vitamin B12 for Vegetarians

Vitamin B12 (cobalamin) is a crucial nutrient for DNA synthesis, red blood cell formation, and nervous system function. Deficiency can lead to serious health issues like megaloblastic anemia and nerve damage. Since B12 is mainly in animal products, vegetarians must ensure adequate intake.

Why Vegetarians are at a Higher Risk

Vegetarians are at higher risk because B12's primary dietary sources are animal-based. While the gut produces some B12, it's often not efficiently absorbed. Body stores can mask deficiency for years, but eventually deplete. Lacto-ovo vegetarians have more options than vegans but still need to be mindful of intake. Increased availability of fortified foods helps, but consistent planning is necessary.

Reliable Vegetarian B12 Sources

Vegetarians can get B12 from animal products they consume and fortified plant-based foods.

Dairy Products and Eggs

Lacto-ovo vegetarians have natural B12 options:

Milk: A simple source providing a significant portion of daily needs.
Yogurt and Cheese: Contain B12, with yogurt B12 potentially being very bioavailable.
Eggs: A large egg offers about 19% of the Daily Value.

Fortified Foods

Fortified foods are vital for all vegetarians, especially vegans.

Nutritional Yeast: Fortified versions are a popular vegan B12 source, with a few tablespoons exceeding the DV. It's used as a seasoning.
Fortified Plant-Based Milks: Many non-dairy milks are fortified with B12.
Breakfast Cereals: Many cereals are fortified, offering an easy B12 boost. Check labels and opt for lower-sugar varieties.
Vegan Meat Alternatives: Some meat substitutes are fortified with B12. Always check the nutrition label.

B12 Supplements

Supplements are often the most reliable way for vegetarians, particularly vegans, to ensure sufficient B12.

Types: Available as capsules, sublinguals, sprays, and injections.
Forms of B12: Cyanocobalamin and methylcobalamin are common. Both are effective, though cyanocobalamin is often more stable and affordable.
Dosage: Supplementation is often recommended for adequate absorption.

Unreliable Plant-Based B12 Sources

Some plant-based foods like certain seaweeds and fermented products may contain B12 analogs, which are inactive and can interfere with active B12 metabolism. Relying on these is not recommended.

Recognizing and Preventing B12 Deficiency

Early recognition of B12 deficiency symptoms is important, but prevention through reliable sources is best.

Common Symptoms of B12 Deficiency:

Fatigue and lack of energy
Tingling or numbness
Memory issues
Sore mouth or red tongue
Muscle weakness
Depression, confusion, or anxiety

Steps to Prevent Deficiency:

Prioritize Dairy and Eggs: If consumed, include these regularly.
Incorporate Fortified Foods: Regularly eat fortified nutritional yeast, cereals, or plant milks.
Choose a Reliable Supplement: Essential if dietary intake is low or inconsistent.
Monitor Your Levels: Discuss blood tests with a doctor if concerned.

Comparison of B12 Sources for Vegetarians


Source	Pros	Cons	Reliability	Recommended For
Dairy (Milk, Yogurt, Cheese)	Natural source, widely available, provides other nutrients like calcium.	Not suitable for vegans or those with dairy allergies; content can vary.	High for lacto-ovo vegetarians.	Lacto-ovo vegetarians with consistent dairy intake.
Eggs	Natural source, provides protein and other nutrients.	Lower B12 content per serving than fortified foods; not suitable for vegans.	High for lacto-ovo vegetarians with consistent egg intake.	Lacto-ovo vegetarians complementing other B12 sources.
Fortified Nutritional Yeast	Excellent B12 content, versatile flavor, vegan-friendly.	Not all brands are fortified; might require sourcing from health food stores.	High, if confirmed fortified.	Vegans and vegetarians seeking a reliable food source.
Fortified Plant-Based Milk	Vegan-friendly, convenient, high bioavailability.	B12 content can vary; some brands are not fortified.	High, if confirmed fortified.	All vegetarians and vegans.
B12 Supplements (Capsules, Sprays)	Highest concentration, most reliable, ensures consistent intake regardless of diet.	Not a whole-food source; requires a conscious effort to remember.	Highest.	All vegetarians and vegans to guarantee adequate intake.

Conclusion: A Proactive Approach to B12

Managing B12 intake is vital for vegetarians. Since plant foods lack active B12, reliable sources are essential. Lacto-ovo vegetarians can rely on dairy and eggs. Vegans and those with low consumption of these should focus on fortified foods and supplementation. Monitoring symptoms and consulting healthcare providers for blood tests are crucial for health. A proactive approach helps vegetarians meet their B12 needs and avoid deficiency. The National Institutes of Health Office of Dietary Supplements provides additional information.

Frequently Asked Questions

No, with very few exceptions like certain seaweeds where the B12 content is unreliable, plant foods do not naturally contain active B12. Vegetarians should rely on fortified foods, dairy/eggs, or supplements.

Supplements come in different forms, like cyanocobalamin and methylcobalamin. While both are effective, it is best to discuss the appropriate form and intake frequency with a healthcare professional.

The human body can store a significant amount of B12, so a deficiency can take several years to develop. This is why initial symptoms can be subtle and go unnoticed for a long time.

Lacto-ovo vegetarians can rely on dairy products like milk, yogurt, and cheese, as well as eggs, to contribute to their B12 intake. Fortified foods are also a great option.

Symptoms can include extreme fatigue, weakness, a 'pins and needles' sensation or tingling in the hands and feet, memory problems, a sore or red tongue, and mood changes like depression or confusion.

While some fermented foods like tempeh or certain algae may contain B12-like compounds, these are often inactive and do not function the same way as true B12 in the body. They are not considered reliable sources.

B12 is water-soluble, meaning excess amounts are typically excreted in urine. However, very high intake from supplements could potentially interact with certain medications or mask folate deficiency, so consulting a healthcare professional is advisable.