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Instead of taking B12 supplements, it is possible to get sufficient amounts from B12-fortified foods, but we would have to eat three servings a day of foods each providing at least 85 percent of the Daily Value (on the Nutrition Facts label), with each serving eaten at least four to six hours after the last (the target is 2 mcg three times a day)

Side effects are generally mild

(PubMed) Stillwell W, Wassall SR

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These effects can lead to: Reduced dietary intake of B12-rich foods (meat, fish, dairy, eggs) Altered eating patterns with potential nutritional inadequacy Reduced nutritional intake if gastrointestinal symptoms are severe or prolonged Vitamin B12 deficiency can manifest with significant clinical consequences, including macrocytic anaemia, peripheral neuropathy, cognitive impairment, fatigue, and mood disturbances