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Milk, cheese and eggs also contain substantial amounts of B12, as do foods that are fortified with the vitamin, such as certain cereals, nondairy milks, and tofu

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So, if you are eating a varied diet and do not have a laboratory-documented vitamin B12 deficiency, you do not need additional supplementation. However, she explains people who subscribe to strict vegan or vegetarian diets are much more likely to be at risk of vitamin B12 deficiency, and they should take supplemental B12, especially when pregnant or trying to become pregnant

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