Can Chlorella contribute to vitamin B12 intake in a vegan diet?

A plant-based diet provides plenty of fiber, vitamins, and phytochemicals. At the same time, there is one nutrient that vegans should pay particular attention to: Vitamin B12. 

Since vitamin B12 is found almost exclusively in animal products, maintaining an adequate supply without fortified foods or dietary supplements is often difficult.

In this context, a specific microalgae is repeatedly mentioned: Chlorella.

But can it actually contribute to vitamin B12 intake? 

Why is vitamin B12 so important? 

Vitamin B12 performs many important functions in the body. Among other things, it contributes to: 

• normal energy-yielding metabolism, 
• normal functioning of the nervous system, 
• normal formation of red blood cells, 
• normal function of the immune system, and 
• the reduction of tiredness and fatigue [1]. 

Since the body cannot produce vitamin B12 itself, it must be regularly obtained through diet. 

Why is vitamin B12 especially important for vegans? 

Vitamin B12 is produced by certain microorganisms and is naturally found almost exclusively in animal products. Therefore, people who follow a purely plant-based diet should ensure their vitamin B12 intake [2]. 

While a well-planned vegan diet can provide all essential nutrients, an additional source is required for vitamin B12. Professional societies therefore recommend supplementation via dietary supplements or appropriately fortified foods [2]. 

What makes Chlorella special? 

Chlorella is a freshwater microalgae that is rich in natural nutrients. What is particularly interesting for vegans, however, is that—unlike most plants—it contains biologically active vitamin B12.  

This distinguishes it significantly from Spirulina. The latter predominantly contains so-called pseudovitamin B12, which can hardly be utilized by the human body [3,4]. 

What does the research say? 

Studies show that high-quality Chlorella products can improve vitamin B12 levels. In a study involving vegan adults, the daily intake of Chlorella over two months led to an improvement in key vitamin B12 markers for most participants [3]. 

At the same time, however, research also shows that: Not every Chlorella contains the same amount of vitamin B12. Depending on cultivation and production, levels can vary greatly. While some products provide relevant amounts of active vitamin B12, others contain very little or none at all [3,4]. 

This is why quality matters 

If Chlorella is to contribute to vitamin B12 intake, quality is crucial. Products where the content of biologically active vitamin B12 has been analytically verified are effective. 

The PureRaw Vitamin B12 Chlorella Tablets consist of 100% pure Chlorella from German cultivation and are grown in a patented closed glass tube system. They provide highly concentrated bioactive vitamin B12 and are suitable as a dietary supplement with natural vitamin B12. The vitamin content is regularly analytically monitored, ensuring the product offers a reliable source of biologically active vitamin B12. 

In addition, the tablets are characterized by their raw food quality, are vegan, and are completely free of additives. Regular quality controls ensure a consistently high quality standard. 

 

Sources 

[1] European Food Safety Authority (EFSA). EU Register of nutrition and health claims for Vitamin B12. 

[2] Exploring Vitamin B12 Supplementation in the Vegan Population: A Scoping Review of the Evidence. Nutrients. 

[3] Kusakabe K. et al. (2020). Potential of Chlorella as a Dietary Supplement to Promote Human Health. Nutrients. 

[4] Hämäläinen T. et al. (2019). Riboflavin, niacin, folate and vitamin B12 in commercial microalgae powders. Journal of Food Composition and Analysis.