Vegetarian & Vegan Diets

Vegetarian & Vegan Diets

One of the biggest hurdle for vegetarians and even more so for vegans, is to consume their daily requirements of vitamin B12, vitamin A, vitamin D3, cholesterol, iron, polyunsaturated fatty acids and saturated fats. However out of all of these, research shows that vitamin B12 is lacking the most.

Vitamin B12 is a water-soluble vitamin with a key role in the normal functioning of the brain and nervous system, and for the formation of blood. It is one of the eight B vitamins. It is normally involved in the metabolism of every cell of the human body. Therefore a sufficient intake of vitamin B12 is essential for optimal health.


General Guideline

Do at least one of the following:

Use a natural protein powder to help you recover- click here

Eat fortified foods two or three times a day to get at least three micrograms (mcg or µg) of B12 a day

Take one B12 supplement daily providing at least 10 micrograms

Take a weekly B12 supplement providing at least 2000 micrograms.


Vitamin B12 Sources

  1. Nori (The green seaweed sushi is wrapped in).
  2. Black tea (Batabata-cha)
  3. Edible Mushrooms- such as dried shiitake mushroom, porcini mushrooms (Boletussp.), parasol mushrooms (Macrolepiota procera), oyster mushrooms (Pleurotus ostreatus), and black morels (Morchella conica).



Miyamoto, E., Yabuta, Y., Kwak, C. S., Enomoto, T., & Watanabe, F. (2009). Characterization of vitamin B12 compounds from Korean purple laver (Porphyra sp.) products. Journal of agricultural and food chemistry57(7), 2793-2796.

Stabler, S. P., & Allen, R. H. (2004). Vitamin B12 deficiency as a worldwide problem. Annu. Rev. Nutr.24, 299-326.

Watanabe, F., Yabuta, Y., Bito, T., & Teng, F. (2014). Vitamin B12-containing plant food sources for vegetarians. Nutrients6(5), 1861-1873.


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