Vegan Diets: Health Benefits Or Health Risks?

A vegan diet is often promoted as a healthier option, with benefits for heart health and weight loss. However, there are health problems associated with the vegan diet. Eliminating all animal products can lead to nutritional deficiencies, including vitamins B12 and D, omega-3, calcium, zinc, and iron. These deficiencies can increase the risk of certain cancers, stroke, bone fractures, preterm birth, and mental health issues such as depression and anxiety. Vegans may also experience hair loss, weak bones, muscle wasting, skin rashes, hypothyroidism, and anemia. While a vegan diet can offer health advantages, it is important to carefully plan meals and ensure adequate nutrient intake to avoid potential health risks.

Vitamin B12 deficiency

Vitamin B12 is mainly found in animal products such as meat, eggs, and dairy. As a result, vegans are at a higher risk of developing a vitamin B12 deficiency, which can have serious health consequences.

Vitamin B12 is essential for the formation and division of red blood cells, protecting the nervous system, synthesising DNA, and providing the body with energy. A deficiency can lead to anemia, nerve damage, and an increased risk of certain cancers, such as breast cancer. Common symptoms of a vitamin B12 deficiency include weakness, fatigue, tingling in the hands and feet, digestive problems, a sore tongue, memory issues, and feeling faint or dizzy.

To avoid a vitamin B12 deficiency, vegans should either consume fortified foods two to three times a day to get at least three micrograms of B12, or take a daily or weekly B12 supplement. Fortified foods include some plant-based milks, soy products, and breakfast cereals.

It is important to note that not all plant-based milks have sufficiently high levels of vitamin B12, and some research suggests that vegans may still experience B12 deficiency even when consuming these products. Therefore, it is crucial for vegans to carefully read labels and ensure they are getting enough B12 through their diet or by taking supplements.

Increased risk of stroke

Vegan and vegetarian diets have been linked to a higher risk of stroke, according to some studies. However, the overall risk is small, equating to three extra cases per 1,000 people over ten years. The higher stroke risk among vegetarians is mainly due to a higher rate of one particular type of stroke called a hemorrhagic stroke. Hemorrhagic strokes are caused by a ruptured blood vessel in the brain, often leading to more damage and a higher death rate than ischemic strokes caused by blood clots.

Nutritional Deficits and Stroke Risk

One theory for the increased risk of hemorrhagic strokes among vegans and vegetarians is nutritional deficits. Vegans, in particular, are at a higher risk of developing vitamin B12, vitamin D, and other nutrient deficiencies, which could contribute to neurological issues. Vitamin B12, B9 (folic acid), B6, and vitamin D deficiencies have been specifically linked to an increased risk of stroke.

Plant-Based Diets and Stroke Prevention

While plant-based diets have been associated with a higher risk of hemorrhagic strokes in some studies, other research suggests that healthy plant-based diets may reduce the risk of stroke by up to 10%. A healthy plant-based diet is defined as one rich in leafy greens, whole grains, and beans, with lower levels of refined grains, potatoes, and added sugars.

The Role of Meat in Stroke Prevention

Meat consumption has been linked to a higher risk of ischemic stroke, with every additional meat serving (100g) per day resulting in a 24% increased risk. However, some studies have found that consuming fish three times a week is associated with a lower risk of stroke.

The Bottom Line

While there may be an increased risk of hemorrhagic stroke among those following vegan and vegetarian diets, more research is needed to confirm this association and understand the underlying causes. In the meantime, those following plant-based diets should ensure they are meeting their nutrient requirements, especially for vitamin B12 and vitamin D, to reduce their risk of stroke and other health issues.

Nutritional deficiencies

One of the most prevalent nutrient deficiencies among vegans is vitamin B12 deficiency. Vitamin B12 is crucial for normal brain function, red blood cell production, enzyme formation, and cellular growth. It can be found in red meat, eggs, fish, and milk, all of which are excluded from a vegan diet. A lack of vitamin B12 can lead to several health issues, including anemia, gastritis, stroke, Crohn's disease, and Celiac disease. Vegans can include vitamin B12 in their diet through fortified foods like soy and plant milk products or natural sources like shiitake mushrooms and seaweeds.

In addition to vitamin B12, vegans may also be at risk of deficiencies in other essential nutrients. For example, vegans tend to have lower intakes of calcium and vitamin D, which can increase the risk of bone fractures. They may also have lower intakes of iron and zinc due to the limited bioavailability of these minerals in plant-based foods. These deficiencies can lead to health issues such as anemia, weakened immune system, and mental health problems.

To avoid nutritional deficiencies, vegans should ensure they are consuming a varied and well-planned diet that includes a range of plant-based sources of essential nutrients. In some cases, supplements may be necessary to ensure adequate intake of certain nutrients, such as vitamin B12 and long-chain omega-3 fatty acids.

While a vegan diet can provide many health benefits, it is important to carefully plan meals and be aware of potential nutritional deficiencies to maintain overall health and well-being.

Higher rates of depression and anxiety

There is a relationship between veganism and depression, with studies showing higher rates of depression among vegans when compared to the general population. However, the evidence is mixed, with some studies showing a beneficial effect of vegan diets on depression, and others showing no association. The reason for this is likely due to the heterogeneity of the studies analysed.

Nutritional deficiencies

Nutritional deficiencies are thought to be a key factor in the link between veganism and higher rates of depression and anxiety. A vegan diet can be low in certain nutrients that are important for mental health, including:

• Vitamin B12: Important in the regulation of serotonin and other mood-controlling chemicals. Low B12 can also cause a type of anaemia that leads to fatigue, forgetfulness, and lethargy.
• Folate: Many metabolic processes in our body rely on folate. Folate deficiency leads to anaemia which is similar to B12 deficiency.
• Omega-3 fatty acids: These play a crucial role in brain function, especially when it comes to memory and mood.
• Protein: All the neurotransmitters in our brain are proteins made from amino acids. Your protein intake has a significant impact on your mental health.
• Iron: Iron deficiency is common, especially in pre-menopausal vegan women. The symptoms of iron deficiency (fatigue, brain fog, irritability) can worsen depressive symptoms.

Other factors

Other factors that may contribute to higher rates of depression and anxiety among vegans include:

• Constantly having to defend eating patterns to non-vegans
• Striving for perfectionism with veganism
• Blood sugar fluctuations and nutritional imbalances
• Social and environmental factors

Hormonal imbalance

A vegan diet can be associated with hormonal imbalances, which can have a significant impact on the body. Hormones play a crucial role in maintaining health, influencing metabolism, libido, weight, and stress management. While there are about 50 different hormones in the human body, this response will focus on cortisol, sex hormones, and insulin.

Cortisol

Cortisol is a stress hormone, and when it is in balance, the rest of the body's hormones tend to be in harmony. Nutritional tips to help balance cortisol include:

• Reducing sugar intake and favouring a low glycaemic load (GL) diet.
• Consuming probiotics and pre/probiotic foods such as sauerkraut, kimchi, kombucha, and foods with soluble fibre like oats and artichokes.
• Staying hydrated by drinking plenty of water and green tea.
• Increasing magnesium intake through nuts, seeds, legumes, and cooked spinach.

Sex Hormones

Sex hormones, such as oestrogen, progesterone, and testosterone, influence mood, bone health, and immunity. Imbalances can lead to issues like premenstrual syndrome (PMS), acne, and hair growth in unusual places.

Oestrogen

Oestrogen is often accused of being in excess and is linked to weight gain, bloating, period irregularities, and tender breasts. It may also reduce libido in both men and women. Xeno-oestrogens, which are modern-day pollutants that mimic the effects of oestrogen, can disrupt the endocrine system and are linked to various cancers. To reduce exposure, it is recommended to avoid plastics, styrene packaging, parabens in skincare, and pesticides on food. Consuming organic cruciferous vegetables, flaxseed, probiotics, and fibre from vegetables, wholegrains, and psyllium husks can help normalise oestrogen levels.

Progesterone

Insufficient progesterone is linked to fertility issues, anxiety, and symptoms similar to oestrogen imbalance. Vitamin C-rich foods, such as red peppers, kiwi fruit, strawberries, citrus fruits, and papaya, can help boost progesterone levels. Vitamin E, found in nuts, seeds, wheat germ, avocado, and mango, can also increase progesterone by improving blood flow to the ovaries.

Testosterone

Testosterone imbalances can lead to symptoms like polycystic ovarian syndrome, acne, hirsutism, and prostate issues. Spearmint tea, green tea, and herbal tonics with reishi mushroom, liquorice, and white peony can help balance excessive testosterone. If testosterone levels are low, increasing arginine and zinc intake can improve blood flow. Vitamin D supplementation is also vital for improving testosterone levels, as it may be lacking in a plant-based diet.

Insulin

Refined sugar and artificial sweeteners can disrupt insulin levels, leading to sleep disturbances, anxiety, and mood swings. Natural foods like fresh fruit, root vegetables, whole grains, vegetables, greens, beans, legumes, nuts, and seeds are recommended.

In summary, a vegan diet can impact hormonal balance, particularly cortisol, sex hormones, and insulin. Nutritional and lifestyle choices, such as stress reduction, adequate sleep, and a whole food plant-based diet, can help mitigate these imbalances and promote overall health and wellbeing.

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