B12 – Important note for vegans!


by Ana Tikaradze

March 22, 2019

Today I will speak about B12 and its importance for people who follow vegan diet.

Human body requires vitamin B12 and getting it from a plant-based diet is a challenge. Vitamin B12 is generally found in all animal foods except honey. In other countries you can see that vegan food is often fortified with B12, e.g. nut milks, cereals, spreads. If you follow plant-based diet you have to eat either fortified food few times a day or get a B12 supplement.

It is said that B12 exists in some plant-based products, such as nori, spirulina, chlorella, nutritional yeast. But research demonstrated that people on vegan diet are at high risk to develop B12 deficiency.

The body needs B12 in small quantities. When a person starts plant-based diet, body takes it from reserves and B12 deficiency can become obvious after few months or even years. Lack of this vitamin may cause anemia, damage nervous system, one can feel lack of energy, dizziness, visual and memory deterioration.

Along with vitamin B12, pay attention to: Vitamin D, Omega 3, iodine, iron, calcium, zinc.

I was pretty sure that I was getting sufficient B12 from my plan-based diet. Few month ago I did a blood test specifically on B12 and I was diagnosed with its deficiency. Although, in general, I am against taking medicines and tablets, I started taking B12 supplement.

If you are vegan and reading this note, I want to hear your experience – have you done a blood test on B12? Do you have its deficiency? Are you taking any supplements? If yes, what kind, which brand?

May you be healthy and happy.


Today’s recipe:

Nori rolls

  • Nori sheet (cut in two)
  • Lettuce
  • Julienned carrot, zucchini, bell pepper, cucumber, avocado or pineapple
  • Sprouts or micro greens
  • Himalayan salt
  • Sesame seeds
  • Tamari or other soy sauce

Take a nori sheet and cut in two, place lettuce and veggies. Add some sprouts or micro greens. Sprinkles some salt and sesame seeds. Roll the nori and close with wet fingers. Dip in soy sauce and enjoy.


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