Vitamin B12 is essential for several functions in your body. Some vegetarian sources of vitamin B12 include eggs, dairy products, nutritional yeast, and nori.

Vitamin B12 is an essential vitamin for the cells.

Meats naturally contain this vitamin, but plant-based foods do not naturally contain it. However, there are several sources of vitamin B12 that can fit into a vegetarian diet.

Keep reading to learn more about sources of vitamin B12 for vegetarians, and some for vegans, too.

Eating dairy products is one of the simplest ways to get enough vitamin B12 in a vegetarian diet.

The Office of Dietary SupplementsTrusted Source lists the B12 content in the following dairy products:

  • 1.3 micrograms (mcg) in 1 cup of low fat milk, or 54% of your Daily Value (DV)
  • 1.0 mcg in 8 ounces of low fat yogurt, or 43% of your DV
  • 0.5 mcg in 1 ounce of cheddar cheese, or 19% of your DV

Another source of B12 for vegetarians is eggs. One large, hard-boiled egg contains 0.5 mcgTrusted Source of vitamin B12, or 19% of your DV.

Eggs are also high in protein, another nutrient that may be lacking in some vegetarian diets.

You can eat them by themselves, or try some of these recipes below.

Foods fortified with vitamin B12 can help you meet your daily intake requirement. These are a readily available source of B12 with high bioavailability for vegetarians and vegans.

Fortified breakfast cereals can contain up to 25%Trusted Source of the DV per serving, though this varies between brands. Some cereals can also be high in added sugar, so it is important to choose one that is low in added sugar.

Read the packaging to determine whether your favorite healthful breakfast cereal has added B12.

Fortified foods are typically easy for your body to digest, which means they have high bioavailability. This helps the body get vitamin B12 more easily.

Another fortified food that contains vitamin B12 is nutritional yeast.

Along with its nutritional benefits, nutritional yeast provides a depth of flavor to cooking. Many use nutritional yeast to add a cheesy or nutty flavor to foods.

1/4 cup of 100%-fortified nutritional yeast provides 8.3 to 24 mcgTrusted Source of vitamin B12, or 346 to 1,000% of the DV.

Try adding nutritional yeast to vegetarian sauces, chilis, or curries. For a snack, you could sprinkle nutritional yeast on air-popped popcorn.

A 2024 study involving vegetarians found that consuming nori — also called purple laver — increased levels of vitamin B12.

The study recommends eating 5 grams of dried nori to improve levels, and that a larger amount may not provide more benefits.

You may find this product in Asian food markets or shop for it online. It is used in sushi and can be a healthy and simple snack on its own.

Consuming vitamin B12 is essential to your diet. Vitamin B12 contributes to vital functions in your body, includingTrusted Source:

  • forming and dividing red blood cells
  • supporting your nervous system
  • synthesizing your DNA
  • giving your body energy

You don’t need a lot of vitamin B12 to maintain these important body functions. The average adult needs around 2.4 mcgTrusted Source per day.

If you do not have enough vitamin B12 in your body, you may experience the following symptoms:

If you experience these symptoms, talk to your doctor. Your doctor may need to perform some tests to determine if your B12 levels are normal.

Vegetarians and vegans should always be mindful of their B12 intake. This is a vitamin that is very important to the body and may be lacking in those who do not eat meat.

You can get vitamin B12 from animal-derived foods like dairy and eggs or from fortified foods.

If you are concerned about your vitamin B12 levels, make sure you discuss ways to add B12 into your diet with your doctor.