However, those are not considered to be sufficient sources of dietary vitamin B12 and do not provide the daily need.Īnother plant food often claimed to contain vitamin B12 is spirulina. This is because some of the vitamin B12 is destroyed during the drying process ( 19, 24, 25). Keep in mind that raw or freeze-dried nori may be better than conventionally dried types. Nori seaweed is considered the most suitable source of biologically available vitamin B12 for vegans, though it doesn’t provide a sufficient amount on its own ( 23).
tempeh, a fermented soy product ( 21, 22).nori seaweed, a type of marine algae ( 17, 18, 19, 20).In addition, a few plant foods naturally contain trace amounts of bioactive vitamin B12, including: To get sufficient amounts of vitamin B12, people following a vegan diet must take supplements or eat food that has been fortified with this nutrient. possible links to Alzheimer’s disease ( 14).neurological disorders in babies of breastfeeding mothers ( 12).The symptoms and risks associated with vitamin B12 deficiency include: So, vegans who don’t take supplements are at a higher risk of vitamin B12 deficiency than vegetarians ( 4, 5, 6, 7). Lacto-ovo-vegetarians can get adequate amounts of this nutrient from dairy products and eggs, but this is much more challenging for vegans ( 3). Studies have shown that without supplements or enriched foods, vegetarians are at a high risk of vitamin B12 deficiency ( 2). Vitamin B12 is an essential nutrient that’s almost exclusively found in animal-sourced foods, such as fish, meat, dairy products, and eggs ( 1).Īlso known as cobalamin, it’s a water-soluble nutrient involved in developing red blood cells and maintaining nerves and normal brain function.
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