DRIED NORI

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Vitamin B12 in Purple Laver (Nori) and Green Laver

1. What Are Purple and Green Laver?

• Purple laver (Porphyra spp.) – Commonly known as nori, widely used in sushi and Japanese cuisine.
• Green laver (Ulva spp.) – A type of edible seaweed, sometimes used in soups and seasonings.

2. Vitamin B12 Content

• Both purple laver (nori) and green laver are among the few plant-based sources of bioavailable Vitamin B12.
• Nori, in particular, has been shown to contain active B12, making it beneficial for vegetarians and vegans.
• Some studies suggest that dried nori contains more B12 than fresh nori due to bacterial production during drying.

3. Bioavailability and Effectiveness

• The B12 in nori is bioactive, meaning the body can absorb and use it.
• Green laver also contains B12, but research on its bioavailability is less extensive.

4. Benefits of B12 from Laver

• Prevents B12 deficiency in vegetarians and vegans.
• Supports nerve function, DNA synthesis, and red blood cell production.

5. Limitations and Considerations

• Inconsistent B12 levels – The amount varies depending on the harvesting and drying process.
• Some seaweeds contain inactive B12 analogs, which do not function like true Vitamin B12.
• Those on a strict vegan diet may still need a B12 supplement to ensure adequate intake

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