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I wouldnt count on sources like seaweed, spirulina, or soil. I hear people that likely do need to supplement with B12 say that theyre OK because they eat foods that may include B12, but they can be unreliable sources, such as sea vegetables or nutritional yeast, says Ginger Hultin, MS, RDN, CSO, a lifelong vegetarian, chair of the VNDPG, and spokesperson for the Academy

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Hydroxocobalamin is a more stable form of B12 but it first needs to be converted to an active form before use in metabolism

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Inadequate red blood cell production can lead to anemia, but getting enough of this vitamin will help you avoid that