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Vitamin B(12) concentrations of dried green (Enteromorpha sp.) and purple (Porphyra sp.) lavers nori were determined, in micrograms: 

  • green nori: 64 - 69 mcg per 100 g of dry weight,
  • purple nori: 32 - 25 mcg per 100 g of dry weight.

Non-coenzyme forms (hydroxo and cyano forms) of vitamin B12 predominate in both. 

Recommended dietary amounts (RDAs) for cobalamin, B12, are 2.4 mcg (micrograms) daily, one can cover it with 4 g of dry green nori. 

The dried lavers contained lesser amounts of dietary iodine (~ 4-6 mg per 100 g of dry weight) relative to other seaweeds, suggesting that excessive intake of the dried lavers is unlikely to result in harmful intake of iodine.

These results indicate that the nori are the best source of vitamin B12 among edible seaweeds, especially for strict vegetarians (vegans).

Charles Darwin

There is no fundamental difference between man and animals in their ability to feel pleasure and pain, happiness, and misery. 

Vitamin B12 Cobalamin

Vitamin B12, also called cobalamin, is a water-soluble vitamin that has a key role in the normal functioning of the brain and nervous system, and the formation of red blood cells. It is involved in the metabolism of every cell of the human body, especially affecting DNA synthesis, fatty acid and amino acid metabolism.

No fungi, plants, nor animals (including humans) are capable of producing vitamin B12. Only bacteria and archaea have the enzymes needed for its synthesis. Proved food sources of B12 are animal products (meat, fish, dairy products). Some research states that certain non-animal products possibly can be a natural source of B12 because of bacterial symbiosis.

B12 is the largest and most structurally complicated vitamin and can be produced industrially only through a bacterial fermentation-synthesis. This synthetic B12 is used to fortify foods and sold as a dietary supplement.

Vitamin B12 consists of a class of chemically related compounds (vitamers), all of which show pharmacological activity. It contains the biochemically rare element cobalt (chemical symbol Co). The vitamer is produced by bacteria as hydroxocobalamin, but conversion between different forms of the vitamin occurs in the body after consumption

B12 aids in lowering homocysteine levels and may lower the risk of heart disease. 

Recommended daily amount: 2.4 mcg

Example sources: fortified cereals, doenjang and chunggukjang (fermented soybeans), nori (seaweed). 

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