Vitamin B12 does not occur reliably in plant foods. That is not a debate — it is just how the nutrient works, and any vegetarian family needs a deliberate plan for it.
Our starting point
Before changing our diet we had baseline blood tests done for both adults. Our daughter, who was eight at the time, was tested three months after the dietary shift. We wanted numbers, not assumptions.
What we used
- A daily B12 supplement for both adults at 25 micrograms cyanocobalamin
- Fortified nutritional yeast added to pasta, popcorn, and soups
- Fortified plant milk as the primary household milk for cooking and cereal
The combination of supplement and fortified foods was intentional. Relying on one source felt like a single point of failure for something this important.
What the tests showed
After eight months, both adults maintained B12 levels within the normal reference range. Our daughter tested slightly below mid-range, which prompted a conversation with her GP about a child-specific supplement. The GP agreed it was reasonable and suggested a lower-dose option formulated for children.
The key observation from this process: fortified foods alone were not sufficient for the adults to maintain their previous levels. The supplement made a measurable difference. Assumptions about getting enough through food did not hold up against the actual data.