Vitamin B12 is found almost exclusively in animal products, so if you eat a vegetarian or vegan diet, it can be tough to get enough
It helps to regulate circadian rhythms, providing for better sleep
Fermented foods (such as tempeh), nori, spirulina, chlorella algae, and unfortified nutritional yeast cannot be relied upon as adequate or practical sources of B-12.39,40 Vegans must regularly consume reliable sourcesmeaning B-12 fortified foods or B-12 containing supplementsor they could become deficient, as shown in case studies of vegan infants, children, and adults
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In limited data it's generally reported as well-tolerated, but human safety data is still limited and long-term effects aren't fully characterized