Vitamin B12 is vital for bodily health and wellness, and depending on one’s diet, it can be either quite easy or relatively difficult to get enough of it. Choosing a multivitamin that includes vitamin B12 can ensure that adequate levels of the nutrient are maintained in the body, especially for vegetarians and vegans.

Though it can be artificially added to fortified foods, vitamin B12 is naturally found primarily in meats, fish, eggs and dairy products. For many people, these foods appear in their diets often enough that B12 deficiency is not a big risk.

However, vegans, as well as vegetarians who eat little dairy, are at risk of having insufficient levels of the nutrient in their bodies. Soy does not, as is commonly thought, have much active vitamin B12 in it, according to the fitness website FitSugar. While certain yeasts may provide the nutrient, the website suggests that individuals take supplements or eat enriched foods.

Vitamin B12 is water-soluble, meaning any excess simply passes through the body naturally. Because of this, individuals can take a dietary supplement packed with B12 and feel confident that their cells will have plenty of the compound to regulate their organelles and genes.