Vitamin B12 is essential for various bodily functions. It is primarily found in animal-based foods, and hence poses a big challenge for vegetarians and vegans.
Here are several excellent sources of vitamin B12 for vegetarians:

1 Eggs - Vegetarians who include eggs in their diet can get a good amount of B12 from them. Both the yolk and the white contain B12, so using whole eggs is more beneficial.

2 Fortified dairy products - Vegetarians who consume dairy can obtain vitamin B12 from milk, yogurt, and cheese. Opt for fortified dairy products when available for an extra B12 boost

3 Cheese - Swiss cheese, Gouda, and feta are examples of cheese that contain high amounts of B12.

4 Yogurt - Greek yogurt is a good source of B12. Look for options with added B12 if you want to increase your intake.

5 Fortified foods - Many plant-based foods are fortified with B12, including breakfast cereals, plant-based milk (like almond or soy milk), and nutritional yeast.

6 Fortified nutritional yeast - Nutritional yeast is a popular cheese substitute in vegetarian and vegan dishes. Many brands fortify their nutritional yeast with B12, making it an excellent source for those on a plant-based diet.

7 Mushrooms - Some varieties of mushrooms like shiitake have been found to contain small amounts of this vitamin. However, the B12 content can vary, and it's not a primary source.

8 Fortified plant-based meats - Some plant-based meat substitutes are fortified with B12. Look for products like veggie burgers, veggie sausages, and meatless ground "meat" that specifically mention B12 fortification on the label.

9 Supplements - While not a food source, vitamin B12 supplements are a reliable way for vegetarians and vegans to ensure they meet their B12 needs.

Overdose of vitamin B12 does no good to the body. Stick to the recommended dose and consult your doctor in case any issue arises.


Sources - https://m.timesofindia.com/life-style/health-fitness/web-stories/vitamin-b12-rich-foods-for-those-who-dont-eat-meat/photostory/103755211.cms