Vegan Diets: Energy-Draining Or Energizing?

A vegan diet is often associated with health benefits, but many people who adopt this lifestyle complain about feeling tired and fatigued. This could be due to a number of reasons, such as not consuming enough calories, nutrient deficiencies (especially vitamins B12 and D, iron and iodine), lack of protein, not eating enough carbohydrates, or relying too much on processed vegan substitutes. To avoid fatigue on a vegan diet, it is important to eat a balanced diet with a diverse range of plant foods and consider taking supplements for key nutrients like B12 and iron.

Not eating enough

One of the most common reasons for fatigue on a vegan diet is not consuming enough calories. This is especially true if you have transitioned to veganism to lose weight. While this may be effective for weight loss, not eating enough calories for your lifestyle and activity level can result in low energy levels.

Your body needs a certain amount of calories to survive and thrive. The number of calories your body needs for basic functions, like breathing and digesting food, is called the Basal Metabolic Rate (BMR). On top of that, your body needs calories for daily activities like walking and doing chores, as well as for exercise. Not taking in enough calories for all of these functions may result in low energy levels.

To address this, calculate your BMR and then adjust it based on your activity level to determine your Active Metabolic Rate (AMR). Here are the formulas:

• Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
• Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)

Then, multiply your BMR by the appropriate factor based on your activity level:

• Sedentary (little or no exercise): AMR = BMR x 1.2
• Lightly active (exercise 1–3 days/week): AMR = BMR x 1.375
• Moderately active (exercise 3–5 days/week): AMR = BMR x 1.55
• Active (exercise 6–7 days/week): AMR = BMR x 1.725
• Very active (hard exercise 6–7 days/week): AMR = BMR x 1.9

Track your calorie intake for a few days to see if you are meeting your AMR. If you are not eating enough, gradually increase your portion sizes and aim to eat more calorie-dense foods like nuts, seeds, nut butters, tahini, tofu, tempeh, whole grains, lentils, and avocados. You can also try adding a smoothie between meals, with ingredients like nut butter, fruit, oats, and flaxseeds/chia seeds.

Additionally, when you cut out significant food groups, you may be at risk of certain nutrient deficiencies, which can also contribute to fatigue. For example, a vegan diet may be lacking in vitamin B12 and iron, which are both important for energy levels. Vitamin B12 is responsible for converting glucose to energy, and iron is necessary for transporting oxygen around the body. If you suspect you may be deficient in these nutrients, consult your doctor and consider incorporating more plant-based sources of B12 and iron into your diet.

Nutrient deficiency

Vitamin B12 is responsible for converting glucose to energy. It is made from microorganisms in an animal's intestines or diet, but humans cannot make their own. Plants are also unable to make Vitamin B12, which is why there is not much Vitamin B12 in vegan foods. Many plant-based eaters do not hit their recommended daily intake of Vitamin B12, and without it, most people feel sluggish and fatigued.

Iron is another nutrient that contributes to energy levels. This mineral transports oxygen throughout the body, and without enough of it, you may feel fatigued due to a lack of oxygen in the muscles. Iron is harder to get on a plant-based diet because it is not absorbed as well. The daily recommendation for iron is 18 milligrams, but it is recommended that vegetarians eat 1.8 times more iron than meat-eaters.

Vitamin C can help to increase the absorption of iron from plant-based sources. It can be helpful to eat vitamin C-rich foods alongside iron-containing foods. For example, the vitamin C in red peppers can help with the absorption of non-heme iron in tofu.

Vitamin D helps maintain adequate levels of calcium and phosphate in the body for the building and strengthening of bones and muscles. Vitamin D deficiency can cause fatigue as a result of weakened bones and muscles. Vitamin D is produced in the skin when exposed to sunlight, but it can also be acquired from food such as fish, milk, and mushrooms. If you have limited sun exposure during the summer, you may be low in Vitamin D and potentially experience fatigue as a result.

Iodine is required for the production of thyroid hormones, which help regulate energy metabolism. A drop in thyroid hormone production from insufficient dietary intake of iodine can cause fatigue, lethargy, weakness, and tiredness.

Lack of protein

A lack of protein in one's diet can lead to feelings of tiredness and fatigue. Protein is essential for repairing cells and making new ones, and a deficiency can cause the body to break down muscle, resulting in tiredness, weakness, and loss of muscle mass.

To ensure adequate protein intake on a vegan diet, it is important to consume a variety of protein-rich plant-based foods. These include grains, beans, tofu, tempeh, soy milk, nuts, seeds, and whole grains. A well-rounded diet that includes a balance of protein, carbohydrates, and healthy fats is crucial for maintaining energy levels and overall health.

Additionally, combining plant-based iron sources with vitamin C-rich foods can enhance iron absorption. For example, pairing a vegan salad with marinated tofu, red peppers, and avocados can boost iron absorption due to the vitamin C content in red peppers.

It is worth noting that individual needs may vary, and consulting with a healthcare professional or registered dietitian can provide personalized guidance to ensure adequate protein and nutrient intake.

Lack of carbohydrates

A lack of carbohydrates in your diet can be a reason why you are feeling tired on a vegan diet. Carbohydrates are what your body needs to turn into energy. Without enough carbs, your body doesn't have the fuel to keep you feeling good and active. This is a common issue on a vegan diet, so you will need to ensure your meals include healthy sources of carbs such as potatoes, bread, beans, or whole grains.

If you are an athlete, it is especially important to ensure you are getting enough carbohydrates. One person suggested that white rice can be a good source of carbs as it spikes insulin, allowing amino acids to enter the muscles and restoring glycogen stores. It is also a good source of easily available energy for your body.

It is recommended that 45-65% of an athlete's diet should come from carbs. However, it is important to balance your carb intake with protein and fat, as carbs raise your blood sugar, and without protein and fat, this spike in blood sugar is followed by a crash. Therefore, eating a balance of 45-65% of calories from carbs, with 20-30% from protein and 20-30% from fat is the right ratio to keep you energised.

If you are feeling tired, you could try increasing your intake of healthy carbohydrates and seeing if that helps.

Lack of sleep

Sleep is an essential part of our daily routine. It is the time when our body and mind recharge, and we wake up feeling refreshed and energised. However, in today's fast-paced world, many people struggle to get sufficient sleep, and this can have detrimental effects on their health and well-being.

For individuals following a vegan diet, adequate sleep becomes even more crucial. A well-balanced vegan diet is essential to ensure proper nutrient intake, but it is equally important to allow the body enough time to rest and recover. Sleep gives our body the opportunity to repair and regenerate, and a lack of sleep can disrupt these vital processes.

Furthermore, sleep plays a vital role in maintaining healthy hormone levels and supporting the optimal functioning of our body's systems. Hormones such as melatonin and cortisol, which regulate our sleep-wake cycles, can be affected by dietary choices. A vegan diet rich in whole foods and plant-based sources of tryptophan, such as nuts and seeds, can promote the production of melatonin, enhancing sleep quality.

Additionally, getting enough sleep is crucial for athletes and individuals with active lifestyles. Adequate sleep supports muscle recovery, reduces the risk of injuries, and improves overall athletic performance. It also helps regulate energy levels, ensuring individuals have the stamina and endurance to perform at their best.

In conclusion, lack of sleep can be a significant contributing factor to feelings of tiredness, especially for those following a vegan diet. Prioritising sleep and creating a consistent sleep schedule are essential steps towards optimising energy levels and overall health.

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