Is B12 Better for Vegetarians Than Vegans?

December 4, 2025 •

4 min read

According to a study conducted in Germany, unsupplemented vegetarians have a poorer B12 status than supplemented vegans, revealing a nuanced answer to whether B12 is better for vegetarians than vegans. The availability of B12 differs significantly between these two plant-based diets, influencing the methods needed to maintain adequate levels.

Quick Summary

The debate over whether B12 is better for vegetarians than vegans depends on dietary nuances; vegetarians can get B12 from animal products like dairy, while vegans must rely on fortified foods or supplements. Supplemented vegans often show sufficient B12 levels, sometimes exceeding unsupplemented vegetarians. Both groups require diligent planning to avoid deficiency.

Key Points

Source Origin: B12 comes from microorganisms, making animal products (including dairy and eggs for vegetarians) and fortified foods the only reliable sources.
Dietary Dependency: Vegans must obtain B12 from fortified foods or supplements, whereas vegetarians may get some from dairy and eggs, though it's often inadequate.
Risk of Deficiency: Both groups are at risk, but unsupplemented vegans face a higher risk. Conversely, unsupplemented vegetarians are also vulnerable due to relying on insufficient natural sources.
Supplementation Behavior: Vegans typically exhibit more diligent supplementation habits, leading to potentially better B12 status than vegetarians who mistakenly believe their diet provides enough.
Consequences of Deficiency: B12 deficiency can lead to severe and irreversible issues like nerve damage and anemia, which can be masked by high folate intake common in plant-based diets.
The Critical Factor: Proper B12 status is determined by consistent and reliable supplementation or fortified food intake, not whether one is vegan or vegetarian.

B12 Sources: The Core Difference

Vitamin B12, or cobalamin, is an essential nutrient that plays a crucial role in red blood cell formation, nerve function, and DNA synthesis. Unlike other vitamins, B12 is not produced by plants but by microorganisms, meaning the only natural, reliable food sources are animal products. This fundamental fact creates the primary distinction in B12 acquisition for vegetarians and vegans.

Vegetarian B12 Sources

For vegetarians who include eggs and dairy in their diet, a regular intake of these products can provide some, though often insufficient, B12. Eggs, milk, cheese, and yogurt all contain the vitamin naturally. However, relying solely on these sources can be risky for two main reasons: firstly, the B12 content can be low, and secondly, absorption from these foods can be less efficient than from supplements or fortified foods. A study in German lacto-ovo-vegetarians found that lower supplementation rates led to a poorer B12 status compared to supplementing vegans.

Vegan B12 Sources

Vegans, who exclude all animal products, have no natural dietary source of vitamin B12. Therefore, relying on supplements or fortified foods is a strict necessity, not an option. Without supplementation, vegans face a much higher risk of deficiency. While some sources like certain algae (e.g., chlorella and some types of nori seaweed) and nutritional yeast are sometimes mentioned as vegan B12 sources, only fortified products and supplements provide a consistent and reliable dose. Claimed plant-based sources like spirulina often contain inactive B12 analogues that can interfere with true B12 absorption.

Supplementation and Fortified Foods: The Equalizers

For both dietary paths, relying on supplementation and fortified foods is the most reliable strategy to meet B12 requirements. Fortified nutritional yeast, cereals, plant-based milks, and spreads are excellent options. Vegans typically have a higher awareness of this need and show a greater tendency to supplement regularly than vegetarians, which can lead to better B12 status in the long run. This proactive approach is a key factor in the surprising finding that supplementing vegans are often better off than unsupplemented vegetarians when it comes to B12 levels.

The Risks of B12 Deficiency

Without adequate B12, the health consequences can be severe and potentially irreversible. The symptoms of deficiency can develop slowly over time and may include fatigue, nerve damage, memory problems, and megaloblastic anemia.

Deficiency in Vegetarians

Many vegetarians assume their intake of dairy and eggs is enough, but this is often not the case. This false sense of security can lead to long-term low B12 status. Studies show significant rates of deficiency among vegetarians who do not supplement, with prevalence rates as high as 40%. The risk is particularly high for lacto-ovo-vegetarians who don't supplement and have been observed to have lower B12 status than their vegan counterparts who are more diligent with supplementation.

Deficiency in Vegans

The risk of B12 deficiency is highest for vegans who do not supplement at all. Infants born to vegan mothers who are not adequately supplementing are also at high risk, which can lead to serious neurological damage. Because vegan diets are often high in folate (Vitamin B9), the deficiency of B12 can be masked, delaying diagnosis and treatment. Folate can help correct the anemia aspect of the deficiency but will not prevent neurological damage, making regular monitoring and supplementation critical.

Comparison: Vegetarians vs. Vegans for B12

To clarify the differences in B12 management, the following table breaks down the key aspects of obtaining B12 on each diet.


Aspect	Vegetarians (Lacto-Ovo)	Vegans
Natural Food Sources	Dairy products (milk, cheese, yogurt) and eggs provide some natural B12, though often insufficient amounts.	No reliable natural food sources of B12. Plant foods do not produce the active vitamin.
Risk of Deficiency	Moderate to high if relying solely on dairy and eggs. Lower risk than unsupplemented vegans if a small amount of B12 is obtained from animal products.	High risk without fortification or supplementation. Vegans must be proactive about getting a reliable source.
Reliance on Supplements/Fortified Foods	Necessary for ensuring adequate and consistent intake, but some may mistakenly believe their animal product intake is sufficient.	Strictly necessary and non-negotiable for obtaining sufficient B12.
Common Supplementation Habit	Less consistent supplementation habits compared to vegans, often leading to poorer status in unsupplemented individuals.	High awareness and typically more consistent supplementation, which can result in a more adequate B12 status overall.
Biomarker Profile (Unsupplemented)	Unsupplemented vegetarians may show signs of functional B12 insufficiency due to lower overall intake compared to supplementing vegans.	Unsupplemented vegans have the lowest B12 intake and are at the highest risk for functional deficiency.

Conclusion: It’s About the Plan, Not the Diet Itself

Ultimately, whether B12 is "better" for vegetarians than vegans is a question with a nuanced answer. While vegetarians have a slight advantage in that they consume some naturally occurring B12, this can paradoxically lead to a lower likelihood of supplementation compared to vegans, who know they must supplement to survive. Research suggests that a well-informed and supplementing vegan can have a B12 status as good as, or even better than, an unsupplementing vegetarian. Therefore, the health outcomes regarding B12 depend less on the type of diet and more on the individual's approach to consistent supplementation and nutrient monitoring. For either dietary path, ignoring the need for reliable B12 sources is a serious health risk. The most important takeaway is that all individuals on a plant-based diet should prioritize and consistently use B12 supplements or fortified foods. The Vegan Society's nutrition information is an excellent resource for anyone seeking guidance.

Frequently Asked Questions

Vegans need to supplement B12 because the vitamin is not found naturally in any plant foods. It is produced by bacteria and obtained by animals, so vegans must use fortified products or supplements to get a reliable dose.

Relying solely on dairy and eggs is often insufficient to meet daily B12 needs. While these foods contain B12, the amounts can be low, and absorption can be less efficient than from fortified sources or supplements.

Yes, fortified nutritional yeast is a reliable and popular B12 source for vegans and vegetarians. However, it is important to check the label to ensure it has been fortified with B12, as not all types are.

If you consistently eat adequate amounts of B12-fortified foods multiple times a day, you may not need a supplement. However, many people find supplements to be a more convenient and foolproof method to ensure consistent intake.

Early symptoms of B12 deficiency can be subtle and include fatigue, lack of energy, pale skin, and a sore tongue. Neurological symptoms may follow if the deficiency is not addressed.

B12 from supplements is often in a highly absorbable form like cyanocobalamin. High-dose supplements can also be absorbed via passive diffusion, which is especially useful for those with absorption issues.

Most symptoms of B12 deficiency are reversible with proper supplementation, but long-term, severe deficiency can cause irreversible neurological damage. Early diagnosis and consistent supplementation are key.