Micronutrients & recovery
Dried purple laver (nori) is a highly suitable natural plant-based source of bioavailable Vitamin B12 for vegetarians, capable of meeting the daily recommended dietary allowance (2.4 μg) with approximately 4 grams of consumption.
If you follow a vegetarian or vegan diet, incorporate dried purple laver (nori) into your meals to maintain healthy Vitamin B12 levels. You only need about 4 grams (roughly 4-5 standard sheets of sushi nori) per day to meet your daily requirement. Avoid relying on Spirulina or Chlorella supplements for B12, as they often contain inactive forms of the vitamin that your body cannot use.
A survey of naturally occurring plant-derived food sources with high Vitamin B12 contents suggested that dried purple laver (nori) is the most suitable Vitamin B12 source presently available for vegetarians... Consumption of approximately 4 g of dried purple laver (Vitamin B12 content: 77.6 μg /100 g dry weight) supplies the RDA of 2.4 μg/day.
Why this rating
The paper is a review citing multiple studies confirming bioavailability in rats and nutrient content in humans, though direct large-scale human RCTs are not the primary focus.
Source
Vitamin B12-Containing Plant Food Sources for Vegetarians
Fumio Watanabe et al. · Nutrients · 2014
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