{"id":8244,"date":"2025-12-23T14:03:39","date_gmt":"2025-12-23T05:03:39","guid":{"rendered":"https:\/\/sushiuniversity.jp\/basicknowledge\/?post_type=jetpack-portfolio&p=8244"},"modified":"2026-02-17T15:50:19","modified_gmt":"2026-02-17T06:50:19","slug":"which-nutrients-are-vegetarians-and-vegans-most-likely-to-lack","status":"publish","type":"jetpack-portfolio","link":"https:\/\/sushiuniversity.jp\/basicknowledge\/which-nutrients-are-vegetarians-and-vegans-most-likely-to-lack","title":{"rendered":"Which nutrients are vegetarians and vegans most likely to lack?"},"content":{"rendered":"

\"A<\/p>\n

While strict vegans are relatively rare in Japan, surveys indicate that vegetarians make up about 3% of the population, though statistics vary. In recent years, growing health consciousness and environmental awareness have led more people to adopt dietary restrictions to some extent.<\/span><\/p>\n

While vegetarians and vegans are often said to be prone to nutritional deficiencies, with proper knowledge and ingredient selection, problems don’t necessarily arise. However, diets that restrict or eliminate animal-based foods indeed require attention to specific nutrients.<\/span><\/p>\n

In Japan, there is a culture of regularly incorporating natural ingredients, such as soy products (tofu, natto), seaweed, mushrooms, and leafy greens, which demonstrates a strong tendency to obtain nutrients directly from the foods themselves. In contrast, in Western countries and other regions, due to differences in food culture and the food industry, \u201cfortified foods\u201d\u2014foods with added vitamins and minerals\u2014are widely used as a primary means of nutritional supplementation.<\/span><\/p>\n

While the situation varies depending on food culture and the strictness of dietary restrictions, several nutrients commonly associated with deficiency risks among vegetarians and vegans can be identified. Below, we explain these representative nutrients.<\/span><\/p>\n

 <\/p>\n

Vitamin B12<\/strong><\/span><\/h3>\n

Overview and Risk of Deficiency<\/strong><\/span><\/p>\n

Vitamin B12 is found primarily in animal foods, and it is difficult to obtain sufficient amounts from plant foods. Therefore, vegans and vegetarians who consume limited amounts of animal products commonly use supplements or vitamin B12-fortified foods.<\/span><\/p>\n

Japanese food ingredients such as natto, miso, bran pickles, and some seaweeds may contain trace amounts of vitamin B12 analogues. However, these are considered insufficient as a stable source of vitamin B12 because they are often poorly or non-existently bioavailable.<\/span><\/p>\n

Common Sources Worldwide<\/strong><\/span><\/p>\n