A study shows that 5 g of nori per day improves vitamin B12 status in vegetarians, suggesting nori as an effective dietary source of this essential nutrient.
By Dr. Liji Thomas, MDReviewed by Danielle Ellis, B.Sc.Oct 8 2024 The study found that consuming 5 g of nori per day for 4 weeks significantly improved vitamin B12 status in vegetarians.
Sea vegetables and B12 Edible plants from the sea, including algae, form part of the East Asian diet. They contain B12 but also inactive analogs that competitively inhibit B12 absorption. About the study The researchers set up an open-label RCT. The participants were between 20 and 60 years old, vegetarian for at least a year, and not on any supplements containing B12, folate, or fortified yeast. Other confounding factors were also excluded.
A panel of serum B12 markers was used to overcome single marker limitations. These included serum vitamin B12, holotranscobalamin , homocysteine , and methylmalonic acid , and a combined score, the 4cB12 score. The consumption of nori increased serum B12, holoTC, Hcy, and 4cB12 levels. Serum MMA levels remained constant across the three groups but did improve in the low-dose group.
Diet Fatigue Food Frequency Meat Nutrients Nutrition Supplements Vegan Vegetables Vegetarian
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