Veganism: Long-Term Health Impact And Consequences

Veganism has been increasing in popularity, especially among the younger population. While a vegan diet may decrease the risk of cardiometabolic diseases, it has also been associated with adverse health outcomes, such as nervous, skeletal, and immune system impairments, hematological disorders, and mental health problems.

Vegans have a greater prevalence of mental health problems, which may lead to a poorer quality of life. Vegans also have a higher risk of vitamin B12 deficiency, which has been linked to neurologic and hematologic problems.

In addition, vegans have greater iron needs than other diet patterns, and lower intakes of calcium, vitamin D, and zinc.

The long-term health of vegans is not yet well understood, and more research is needed.

Increased risk of nutritional deficiencies

A vegan diet can lead to an increased risk of nutritional deficiencies, which can have serious health consequences.

Vitamin B12 is only available in animal foods, so vegans are at a much higher risk of developing a deficiency in this vital nutrient. Most nutrition professionals agree that those on a vegan or vegetarian diet must supplement with a high-quality vitamin B12 supplement to avoid irreversible health conditions that can result from deficiency. It should be noted that many people have a genetic variation known as MTHFR that can impact how B vitamins are absorbed. In this case, even certain B vitamin supplementation might not be enough to prevent a deficiency.

Vegans are also at risk of developing a zinc deficiency. This is because the high consumption of plant foods containing phytic acid may inhibit the body's ability to absorb zinc. Due to this issue, it is often recommended that vegans and vegetarians increase their intake of zinc by up to 50% of the recommended daily allowance to ensure adequate levels.

Without quality sources of seafood, there is a real risk of not getting enough iodine in vegan and vegetarian diets. Iodine deficiency is problematic and can lead to hypothyroidism and other complications.

Another nutrient deficiency that can occur with vegan and plant-based diets is calcium deficiency. While calcium can be obtained from plant-based foods, there is generally less calcium than in dairy products. Plant foods often contain phytates and oxalates that inhibit the absorption of calcium. A long-term risk of inadequate calcium intake is an increased risk of bone fractures.

Vitamin D, which is critical for bone health, is also commonly deficient in vegans and vegetarians.

Iron-deficient anemia is the most common nutritional deficiency in the world, and both vegans and vegetarians are at higher risk of this condition. While plant foods contain a form of iron, it is called non-heme iron and is much less absorbable by the body. Iron-deficient anemia can lead to serious symptoms, including fatigue, and it is especially important for women of child-bearing age to be aware of how a vegan or vegetarian diet can quickly lead to anemia.

Finally, without a food source of omega-3 fatty acids from fish or fish oils and an increased consumption of omega-6 fatty acid from foods like nuts, vegans might be at higher risk of depression. There are issues associated with low omega-3 levels, and these can be quite serious. For example, pregnant women need to be extremely aware of their omega-3 intake as the fatty acids help nourish fetal brain development.

Lower bone density

A vegan diet can lead to lower bone density, which can increase the risk of osteoporosis and fractures. This is because vegan diets tend to be lower in calcium and protein, which are essential for maintaining and developing bone mass and density.

Calcium is generally consumed in the form of dairy products. Lacto-vegetarians, therefore, do not have a risk of calcium deficiency. However, vegans consume substantially less calcium than other vegetarians and omnivores. While vegans can obtain calcium from plant-based sources such as broccoli, bok choy, tofu, and kale, as well as calcium-fortified foods, the amount of oxalic and phytic acid in some plant foods can reduce calcium absorption.

Protein is another critical factor in bone health. It helps to maintain bone structure and homeostasis by improving muscle strength and suppressing parathyroid hormone. While vegans can obtain protein from corn, soy, rice, and wheat, the bioavailability of plant-based proteins is lower than that of animal-based proteins.

Vitamin D is also crucial for bone health, as it stimulates intestinal calcium absorption and promotes bone mineralization. While vegans can obtain vitamin D from fortified foods and sunlight, they may still be at risk of deficiency, especially during winter or if they have darker skin.

The combination of lower calcium, protein, and vitamin D intake can lead to lower bone density in vegans. This, in turn, increases the risk of osteoporosis and fractures. It is important for vegans to ensure adequate intake of these nutrients through diet and supplementation to maintain bone health.

Higher risk of stroke

A vegan diet may increase the risk of stroke, particularly haemorrhagic stroke. Haemorrhagic stroke is caused by a ruptured blood vessel in the brain, which spills blood into the brain. This type of stroke can be more deadly and cause more damage than an ischemic stroke, which is caused by a blocked blood vessel.

Nutrient Deficiency

One theory for the increased risk of stroke in vegans is nutrient deficiency, particularly vitamin B-12, vitamin D, and other B vitamins like folic acid and B-6. These deficiencies can increase the risk of stroke.

Low Cholesterol

Another theory is that very low cholesterol levels, which are common in vegans, might be linked to a higher risk of haemorrhagic stroke. However, low cholesterol levels are protective against heart disease.

High Blood Pressure

Hypertension is the most significant risk factor for stroke. Observational studies have found that vegetarian diets are associated with lower blood pressure compared to omnivorous diets. Clinical trials of vegetarian or vegan diets have resulted in decreased systolic and diastolic blood pressure.

Atherosclerosis

Atherosclerosis is a heterogeneous collection of disorders that are key components of most strokes. Plant-based diets have been shown to have the ability to halt or reverse atherosclerosis via multiple mechanisms.

Atrial Fibrillation

Atrial fibrillation becomes a more common cause of stroke with increasing age. Obesity, hypertension, diabetes, and obstructive sleep apnea are all risk factors for atrial fibrillation, and all of these are affected by diet and lifestyle.

Plant-Based Diets and Stroke Risk

While there is some evidence that a plant-based diet may increase the risk of stroke, more research is needed to confirm this association. It is important to note that a plant-based diet can be beneficial for overall health and may reduce the risk of other diseases.

Lower risk of certain cancers

Following a vegan diet can lower the risk of certain cancers. Research shows that about 25% of cancer cases could be prevented with diet and nutrition alone. Plant-based diets are rich in fruits, vegetables, legumes, and whole grains, and low in meat and other animal products. Vegans have been found to have the lowest rates of cancer, followed by vegetarians.

Plant-based diets are high in phytochemicals, which are chemicals that protect the body from damage and interrupt processes in the body that encourage cancer production. Phytochemicals also have anti-inflammatory properties and lower the risk of heart disease, macular degeneration, and cataracts. Plant-based diets are also high in fiber, which has been linked to a reduced risk of breast and colorectal cancer.

In addition, eating too much meat, especially processed meat, is associated with an increased risk of certain types of cancers, including colon and esophageal cancer. Processed meats like deli meat, bacon, and hot dogs contain chemical preservatives that increase cancer risk. Consuming red meat like beef, lamb, or pork also increases cancer risk.

However, it is important to note that no diet choice will guarantee that a person will not develop cancer. While a vegan diet may lower the risk of certain cancers, it is also important to ensure that it provides all the necessary nutrients, as vegan diets can be low in certain nutrients like protein, vitamin B12, vitamin B6, and iron.

Lower risk of diabetes

A vegan diet can help lower the risk of diabetes. Research has shown that a vegan diet may be associated with improved health outcomes, including a lower risk of cardiometabolic diseases such as type 2 diabetes.

One study found that vegans had a 35% lower risk of developing diabetes compared to meat-eaters. Another study found that vegans had a 47% lower risk of diabetes compared to meat-eaters.

The lower risk of diabetes in vegans is largely due to their lower BMI. High BMI is a well-established risk factor for diabetes. Vegans tend to have lower body mass indices than meat-eaters, and this lower BMI likely leads to a lower risk of diabetes.

In addition to having a lower BMI, a vegan diet also has other benefits that may help lower the risk of diabetes. A vegan diet is typically lower in fat and calories than an omnivorous diet, which may make it easier to lose weight. Vegan diets are also generally higher in fibre, which can help regulate blood sugar levels.

However, it is important to note that a vegan diet may also come with certain risks, such as nutritional deficiencies. It is important for vegans to ensure they are getting enough of certain nutrients, such as vitamin B12, vitamin D, and calcium. Supplementation may be necessary to avoid these deficiencies.

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