No, they're not.
> Most vegans will need an actual B12 supplement.
It obviously depends on how much of any given fortified B12 food you consume. Hypothetically yes, you could eat enough fortified foods to avoid the need for a pill, but it'd take a lot more intentional eating on the vegan's part. Most vegans should take a B12 supplement because it ensures that they're getting enough B12, while fortified foods have varied amounts of it.
https://www.vegansociety.com/resources/nutrition-and-health/...
> This is true, except that people don't eat algae, so it's an additional supplement you need to take.
I take this back, people do eat nori which is algae. It just doesn't contain vitamin d. Vegan would take a supplement, since vitamin D is not prevalent inside of plants. Another option might be UV-exposed mushrooms, but generally you either need fortified foods or a supplement. Vegan vitamin d supplements are produced from the algae you mentioned.
> All of which have low bioavailability which is why so many vegans have iron anemia. In fact eating mostly fibrous plants and seeds likely inhibits iron uptake.
Plant sources of iron do not contain heme iron, they contain non-heme iron, which is less bioavailable. 25% of heme iron and 17% of nonheme iron get absorbed, which seems insignificant until you realize exactly what that translates to in terms of how much material you need to consume to reach that.
https://www.ncbi.nlm.nih.gov/books/NBK540969/
And on the bioavailability of iron:
https://www.sciencedirect.com/science/article/pii/S000291652...
On nori: https://www.researchgate.net/publication/319322455_The_Tauri...
The only source of 1300 mg claim that i saw was webmd... which is what you copied that sentence from.
> The phytates and oxalates in those inhibits calcium's bioavailability in these foods. You get it from supplements, once again.
Phytates play a larger role than oxalates. It's the same issue as with iron. Phytates bind with calcium which can prevent uptake.
Stop making impassioned statements trying to push an agenda you're unwilling to defend. My argument is defensible. It's quite possible I'm wrong about some of it, but it's certainly not driven by dogma.
