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You can still get B12 if you are a vegan or vegetarian by eating fortified foods like plant-based milk and cereals or taking a B12 supplement

If youre relying on getting all your B12 from fortified foods, make sure you get at least one serving at each meal containing at least 190% of the Daily Value listed on the nutrition facts label (based on the new labeling mandated to start January 1, 2020the target is 4.5 mcg three times a day)

The body's capacity to absorb B12 from food is naturally limited by intrinsic factor, a protein produced in the stomach that binds to B12 and facilitates its absorption in the small intestine

Read the full study: The effects of human GH and its lipolytic fragment (AOD9604) on lipid metabolism following chronic treatment in obese mice and 3-AR knock-out mice (Endocrinology 2001)