How to get vitamin B12 if you are vegetarian? Your Complete Nutrition Guide

October 20, 2025 •

5 min read

According to one review of studies, vitamin B12 deficiency rates among vegetarians can range significantly depending on the definition used, emphasizing the importance of proactively managing intake. This guide explains exactly how to get vitamin B12 if you are vegetarian by covering reliable food sources, the necessity of supplements, and how to spot deficiency signs.

Quick Summary

This guide provides practical strategies for vegetarians to obtain adequate vitamin B12. It covers reliable dietary sources like dairy, eggs, and fortified foods, explains why supplementation is crucial for many, and lists common deficiency symptoms. Learn to combine dietary and supplemental sources for optimal health.

Key Points

Check Labels: Fortified foods like breakfast cereals, plant-based milks, and nutritional yeast are key sources, but you must read the nutrition labels to confirm B12 content.
Consider Supplements: As food sources might not be enough, particularly for long-term vegetarians, a regular B12 supplement is often the most reliable way to maintain adequate levels.
Be Mindful of Symptoms: Gradual symptoms like fatigue, tingling sensations, or memory issues could signal a deficiency; monitor your health and consult a doctor if concerned.
Utilize Dairy and Eggs: If you consume them, include eggs and dairy products like milk, yogurt, and cheese in your diet for naturally occurring B12, but don't rely on them as your sole source.
Talk to Your Doctor: For specific monitoring advice, especially if you have risk factors for malabsorption or plan to become pregnant, consulting a healthcare professional is crucial.

Understanding the Importance of Vitamin B12

Vitamin B12, or cobalamin, is a crucial water-soluble vitamin that the body cannot produce on its own. It is essential for several vital functions, including DNA synthesis, the formation of red blood cells, and the maintenance of the nervous system. Since the vitamin is primarily found in animal products, vegetarians—and particularly vegans—are at a higher risk of deficiency. The body can store vitamin B12 in the liver for several years, which means symptoms of a deficiency can appear slowly over time and may go unnoticed until the issue is serious. For this reason, a proactive approach to sourcing this nutrient is vital for all individuals following a vegetarian or plant-based diet.

Relying on Dairy and Eggs

Lacto-ovo-vegetarians, who consume eggs and dairy, have access to naturally occurring vitamin B12, but they must still pay attention to their intake. While these are good sources, they may not always provide sufficient quantities to meet daily needs, especially for those who consume them sparingly.

Milk: One cup of low-fat milk can be a source of vitamin B12. For those who consume dairy, incorporating milk into daily cereals, smoothies, or coffees is an easy way to boost intake.
Yogurt and Cheese: Plain yogurt and certain cheeses, like Swiss and mozzarella, also contain amounts of B12. Yogurt can also aid in absorption, making it a valuable addition to a vegetarian diet.
Eggs: The B12 in eggs is concentrated in the yolk, so consuming the whole egg is important. However, eggs alone may not be enough to resolve or prevent a deficiency.

Making Use of Fortified Foods

For vegetarians, and particularly for stricter forms like lacto-vegetarians and vegans who avoid eggs, fortified foods are a cornerstone of B12 intake. Fortification involves adding nutrients to food products that don't naturally contain them. It is crucial to check the nutrition labels, as not all brands fortify their products consistently.

Fortified Nutritional Yeast: Often referred to as "nooch," fortified nutritional yeast is a popular choice for its cheesy, nutty flavor. It can be a source of B12. It can be sprinkled on pasta, popcorn, salads, and scrambled tofu.
Fortified Breakfast Cereals: Many breakfast cereals are enriched with vitamin B12, along with other essential vitamins and minerals. A bowl of fortified cereal with milk or plant-based milk is a simple, effective breakfast option.
Fortified Plant-Based Milks: Soy, almond, oat, and other plant-based milks are often fortified with B12, making them excellent dairy alternatives. These are a reliable source for those who do not consume dairy products.

Considering Supplements for Reliable Intake

Even with a diet that includes dairy, eggs, and fortified foods, some vegetarians may not get enough B12. Factors like age and individual absorption capacity can affect B12 levels. Therefore, supplements are often the most reliable way to prevent or correct a deficiency.

Types of Supplements: The most common forms are cyanocobalamin and methylcobalamin. Cyanocobalamin is synthetic, stable, and cost-effective, with good absorption. Methylcobalamin is a naturally occurring active form, and while some believe it's superior, studies suggest that both are effective, and cyanocobalamin is very well-researched and widely available.
Supplement Forms: Supplements come in various forms, including oral tablets, sublingual tablets (dissolve under the tongue), and sprays. Sublingual tablets and sprays can improve absorption by bypassing some digestive issues. It is always best to consult with a healthcare provider to determine the right supplement regimen for your specific needs.

Recognizing the Signs of B12 Deficiency

Being aware of the symptoms can help you identify a potential problem early. Deficiency symptoms often develop gradually, and in vegetarians, can sometimes be masked by high folate intake from plant foods. Common signs include:

Fatigue and Weakness: The most common symptom, caused by megaloblastic anemia, where the body produces abnormally large, immature red blood cells that cannot carry oxygen effectively.
Neurological Problems: Tingling or numbness in the hands and feet (pins and needles), memory issues, confusion, depression, or mood changes. In severe, untreated cases, this can lead to irreversible nerve damage.
Mouth and Tongue Soreness: A sore, red, and swollen tongue, known as glossitis, can be an early indicator.
Balance Issues: Difficulty with walking or coordination can occur as nerve damage progresses.
Pale or Yellow Skin: Anemia can cause pale skin, and fragile red blood cells can lead to a yellow tinge due to bilirubin release.

Comparing Common B12 Sources for Vegetarians


Source	Reliability	Potential Challenges	Best For
Dairy Products	Medium	Can be insufficient if intake is low; some individuals may not consume enough.	Lacto-ovo-vegetarians; supplementing a varied diet.
Eggs	Low-Medium	Content varies; must consume yolks; not enough to correct a deficiency alone.	Lacto-ovo-vegetarians; supplementing other sources.
Fortified Foods (cereals, milk)	High (when consumed regularly)	Fortification levels vary by brand; requires consistent daily consumption.	Vegetarians and vegans who eat fortified products consistently.
Fortified Nutritional Yeast	High	Only reliable if explicitly fortified with B12; flavor profile may not suit all dishes.	Vegetarians and vegans seeking a versatile food-based option.
Supplements (Tablets, Sprays)	Very High	Requires consistent, regular use; effectiveness can vary by form and absorption.	All vegetarians, especially those with low intake from food or absorption issues.
Injections	Very High	Reserved for clinically diagnosed severe deficiencies or malabsorption issues.	Those with diagnosed deficiency or malabsorption as prescribed by a doctor.

Conclusion

While a vegetarian diet offers numerous health benefits, careful planning is essential to ensure adequate vitamin B12 intake. Unlike some other vitamins, B12 is not reliably found in unfortified plant foods, making dairy and eggs important for some, and fortified products and supplements necessary for most. A combination strategy is often best, incorporating regular fortified cereals, nutritional yeast, and potentially a supplement, particularly for those with limited dairy and egg consumption. Regular check-ups with a doctor, especially if you experience fatigue or other neurological symptoms, are crucial for monitoring your B12 status and preventing long-term health issues. By being mindful and proactive, vegetarians can confidently meet their B12 needs and maintain optimal health.

For more detailed information on vitamin B12, consult the National Institutes of Health (NIH) Office of Dietary Supplements.

Frequently Asked Questions

Vitamin B12 deficiency occurs when the body lacks sufficient vitamin B12, which is primarily found in animal products. It is not produced by plants, making it a concern for those following vegetarian and especially vegan diets who rely on fortified foods and supplements.

While dairy and eggs are natural sources of vitamin B12 for vegetarians, relying solely on them may not be enough, especially if intake is low or absorption is poor. Fortified foods and supplements are often recommended to ensure consistent, adequate intake.

The most reliable plant-based food sources of B12 are fortified products. These include fortified breakfast cereals, nutritional yeast, and fortified plant-based milks like soy, almond, and oat milk.

Supplements are recommended for many vegetarians, particularly those with a lower intake of eggs and dairy or those with absorption issues. It is the most reliable and consistent way to ensure your body gets enough B12.

Cyanocobalamin is a synthetic, stable, and cost-effective form of B12, while methylcobalamin is a naturally occurring, active form. Both are effective, but some studies suggest cyanocobalamin may absorb better, while methylcobalamin might be retained longer.

The body stores a large amount of B12, so deficiency symptoms can take several years to appear, as the liver's stores are depleted. This gradual onset can make early detection challenging.

While some sources like shiitake mushrooms and certain seaweeds (nori) contain small amounts of B12, the levels can vary significantly and they are not considered a reliable source. These foods should not be relied upon to meet your daily B12 needs.

A healthcare provider can order blood tests to check your vitamin B12 levels. Regular monitoring is especially important for vegetarians, and for older adults, who may have decreased absorption.