Where do vegetarians get their vitamin B12 from?

October 26, 2025 •

3 min read

Estimates suggest that a significant number of vegetarians and vegans are at risk for vitamin B12 deficiency. Understanding where do vegetarians get their vitamin B12 from is crucial for maintaining proper nervous system function, red blood cell formation, and overall health.

Quick Summary

Vegetarians can obtain vitamin B12 from animal products like dairy and eggs, while fortified foods such as nutritional yeast, cereals, and plant-based milks are also key. Supplements are another reliable option for meeting daily B12 requirements and preventing deficiencies.

Key Points

Natural Sources: Lacto-ovo-vegetarians can get vitamin B12 from dairy products like milk, cheese, and yogurt, as well as eggs.
Fortified Foods: All vegetarians can rely on fortified foods such as nutritional yeast, breakfast cereals, and plant-based milks for a reliable B12 source.
Supplements are Key: Dietary supplements are a highly dependable way for all vegetarians, especially those who consume little to no dairy and eggs, to meet their vitamin B12 needs.
Beware of Unreliable Sources: Products like tempeh, certain seaweeds, and miso are not reliable sources of active B12 and should not be counted on to prevent a deficiency.
Monitor and Plan: A well-planned vegetarian diet, combined with regular monitoring of B12 levels, is crucial for long-term health, particularly for at-risk groups like pregnant women and the elderly.
Deficiency Consequences: Ignoring vitamin B12 intake can lead to serious health problems, including anemia and neurological damage, highlighting the importance of proactive nutritional management.

Understanding Vitamin B12 and Vegetarianism

Vitamin B12 (cobalamin) is an essential water-soluble vitamin necessary for nerve health, DNA production, and red blood cell formation. It is produced by microorganisms, not plants, and is found naturally in animal products. This makes obtaining sufficient B12 a particular concern for vegetarians and vegans.

Vegetarian diets vary; lacto-ovo vegetarians consume dairy and eggs, while others exclude them. The type of diet affects natural B12 sources. Those who avoid dairy and eggs must find alternative sources to prevent deficiency, which can cause serious health issues like megaloblastic anemia and irreversible neurological damage.

Reliable Sources of Vitamin B12 for Vegetarians

Dairy and Eggs

Dairy and eggs are important B12 sources for many vegetarians. B12 is present in animal milk and egg yolks.

Milk: A cup of 2% milk can provide a good amount of daily B12.
Yogurt and Cheese: These also contribute B12.
Eggs: One large hard-boiled egg offers about 25% of the daily value for B12, mainly in the yolk.

Fortified Foods

Fortification adds vitamins to foods that don't naturally contain them. For vegetarians, especially those with limited dairy and egg intake, fortified foods are vital for maintaining B12 levels. The added B12 is usually well-absorbed. Common fortified foods include nutritional yeast, fortified breakfast cereals, fortified plant-based milks, and some meat alternatives.

Dietary Supplements

Supplements are the most reliable way for many vegetarians to meet B12 needs, especially for those with low dairy/egg consumption, certain health conditions, or older adults. These are available in various forms like tablets, injections, or nasal sprays. Consulting a healthcare professional is recommended for appropriate dosing.

The Unreliable Sources: Separating Fact from Myth

Some plant-based foods are incorrectly thought to be reliable B12 sources because they may contain inactive B12 analogues. This includes certain seaweeds, algae, and fermented products like tempeh and miso. The idea that unwashed vegetables from soil bacteria provide B12 is a myth and poses health risks.

Comparison of Vegetarian B12 Sources


Feature	Dairy & Eggs	Fortified Foods	Dietary Supplements
Source Type	Natural animal products (for lacto-ovo)	Processed plant-based products	Purified vitamin B12
Reliability	Consistent for lacto-ovo, but requires consistent consumption. Not an option for vegans.	Highly reliable if consumed regularly and labels are checked.	Extremely reliable. Easiest way to guarantee intake.
Bioavailability	Good absorption from dairy; egg yolk B12 is well-absorbed.	Often high due to synthetic nature.	High, with various formulations for different needs.
Convenience	Integrated into everyday meals.	Requires checking labels and sourcing specific products.	Very convenient, can be taken once daily or weekly.
Examples	Milk, yogurt, cheese, whole eggs	Nutritional yeast, fortified cereals, soy milk	Pills, drops, injections

Strategies for Ensuring Adequate B12 Intake

Vegetarians can prevent B12 deficiency by prioritizing fortified foods, regularly consuming dairy (if applicable), considering nutritional yeast, knowing the recommended daily intake (2.4 mcg for adults), using supplements, and monitoring for deficiency symptoms.

Conclusion: Proactive Planning for Optimal Health

A vegetarian diet requires careful planning for sufficient vitamin B12. Since B12 is mainly in animal products, vegetarians must use alternative sources like dairy, eggs, fortified foods, or supplements. This is particularly important for strict vegetarians, pregnant women, and older adults who are at higher risk of deficiency. Consulting a health professional can provide personalized guidance. The {Link: NIH Office of Dietary Supplements https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/} is an authoritative source for more information.

Frequently Asked Questions

The recommended daily intake of vitamin B12 for adults is approximately 2.4 micrograms (mcg). This requirement may be higher for pregnant or lactating women.

No, fermented foods like tempeh and miso are not reliable sources of active vitamin B12 for humans. They can contain B12 analogues that interfere with absorption, so they should not be relied upon to prevent deficiency.

To check if your breakfast cereal is fortified, you must read the nutrition facts label on the packaging. The vitamin and mineral list will indicate if vitamin B12 has been added.

Early symptoms of a B12 deficiency can be subtle but often include persistent fatigue, weakness, and feeling light-headed. If left untreated, more severe neurological symptoms can develop.

Vitamin B12 in supplements (cyanocobalamin) is a synthetic form that is highly stable and well-researched, and your body can convert it into the active forms it needs. The B12 from animal sources is a natural form, but for vegetarians and vegans, the reliable supplement form is an excellent alternative.

It depends on your overall dietary habits and absorption. If you consume a moderate amount of dairy and eggs consistently, you may be getting enough B12. However, many health professionals still recommend supplements as a reliable safeguard, especially for older adults or those with inconsistent dietary intake.

With the exception of a few algae species and some mushrooms which may contain small, unreliable amounts, plants do not naturally produce vitamin B12. Therefore, vegetarians and vegans must rely on fortified foods or supplements to meet their needs.