B12 vitamin. Consuming milk regularly?

Vegans consume no animal products, but they can definitely take vitamin B12 dietary supplements preferable with water, after eating, to avoid deficiency. This is particularly important for women during pregnancy and while breastfeeding.   Elderly people may need larger amounts of vitamin B12 than younger people because the body's ability to absorb vitamin B12 from the diet declines with age. Milk, yogurt and cheese, along with eggs, are the only vegetarian food items that naturally contain significant levels of vitamin B12.     Plant foods may be fortified with B12. If you are considering taking a B12 supplement, ask your health care provider to help you determine the right dose for you. Some types of soya milk and breakfast cereals are fortified with vitamin B12. Some nutritional yeast products may contain vitamin B12. It is important to read the labels for these foods as not all products and brands have B12 fortification, and the amount of fortification can change with time.