The main sources of vitamin B12 are animal foods.
People who are vegetarians are at risk of becoming vitamin B12 deficient, especially if they have other factors that can cause
- increased demand such as during pregnancy or
- impaired absorption of the vitamin, such as after stomach or gut surgery, from long-term use of proton pump inhibitors, due to malabsorption or small bowel bacterial overgrowth, as a result of alcoholism or malnutrition due to various causes
A new study from Japan looked in detail at the various sources of vitamin B12 for vegetarians. The researchers found that the highest concentration is found in:
dried purple laver, an edible seaweed called Nori in Japan, Zicai in China and Gim in Korea
Read more in their article published in the peer review journal Nutrients.
The full article can be accessed for free here:
Nori is easy to use. Sprinkle it over salad or make sushi are two ways to eat it raw. It’s better not to toast it as it reduces the concentration of vitamin B12.
Remember: Eat Real Food. It is always better than taking supplements.