Plant-Based Diet: When Does Fatigue Set In?

Transitioning to a plant-based diet can bring about a range of health benefits, from lower cholesterol and blood pressure to improved energy levels and mental clarity. However, some people experience fatigue and low energy levels after adopting a plant-based diet. This can be due to various factors, including nutritional deficiencies, inadequate calorie intake, and withdrawal from food addictions.

Nutritional deficiencies, particularly in vitamin B12 and iron, are common reasons for fatigue in those following a plant-based diet. Vitamin B12 is essential for converting glucose to energy, and iron is crucial for transporting oxygen throughout the body. A lack of either of these nutrients can result in feelings of tiredness and sluggishness.

Inadequate calorie intake is another potential cause of fatigue. A plant-based diet may inadvertently lead to a significant reduction in calorie consumption, especially if the diet consists mainly of low-calorie foods like vegetables. Ensuring adequate calorie intake, including complex carbohydrates, can help address this issue.

Additionally, for those with a history of food addictions, transitioning to a plant-based diet may trigger withdrawal symptoms, including fatigue and low energy. It is important to be mindful of this potential challenge and seek support if needed.

Addressing nutritional deficiencies, ensuring adequate calorie intake, and managing withdrawal symptoms effectively can help alleviate fatigue and promote a smoother transition to a plant-based diet.

Iron deficiency

Understanding Iron Deficiency

Iron is a mineral that the body uses to produce haemoglobin, a protein in red blood cells that carries oxygen from the lungs to the rest of the body. It also plays a role in energy metabolism, contributing to overall energy levels and focus. When the body doesn't get enough iron, it can lead to iron deficiency anaemia, characterised by symptoms such as pale or yellowish skin and dizziness.

Iron in Plant-Based Diets

There are two types of iron: heme iron, found in animal products, and non-heme iron, found in plant-based sources. Heme iron is more easily absorbed by the body, while non-heme iron is not as readily absorbed. This means that those following a plant-based diet may need to be more mindful of their iron intake to ensure they are meeting their body's needs.

Sources of Iron in a Plant-Based Diet

While it may be a bit more challenging to obtain sufficient iron on a plant-based diet, it is certainly achievable. Here are some plant-based sources of iron:

• Whole wheat breads, cereals, pastas, quinoa, and oatmeal
• Cooked spinach, asparagus, and green beans
• Beans, legumes, soybeans, tofu, and lentils
• Dried fruits such as apricots, raisins, and dates
• Blackstrap molasses
• Nuts and seeds

Enhancing Iron Absorption

Pairing iron-rich foods with vitamin C can significantly enhance iron absorption. Include foods like citrus fruits, red or green bell peppers, kiwi, strawberries, tomatoes, and cantaloupe in your diet to boost iron absorption.

Inhibitors of Iron Absorption

On the other hand, certain compounds can hinder iron absorption. Phyates, oxalates, and polyphenols, found in beans, grains, nuts, seeds, and dark leafy greens, can inhibit iron absorption. Additionally, coffee, tea, and dairy products can also interfere with iron absorption.

Recommended Iron Intake for Vegans and Vegetarians

The recommended iron intake for vegetarians and vegans is higher than for meat-eaters, at 1.8 times the amount. For women following a vegan diet, the average recommended iron intake is 32 milligrams per day, while for men, it is 14 milligrams per day.

Addressing Iron Deficiency

If you suspect you may be iron deficient, it is important to consult a doctor who can perform a simple blood test to check your iron levels. Taking an iron supplement is an option, but it is generally recommended only if a deficiency is confirmed, as too much iron in the blood can be toxic.

In conclusion, while iron deficiency is a valid concern for those following a plant-based diet, it can be managed by incorporating iron-rich plant-based foods, enhancing absorption with vitamin C, and being mindful of inhibitors. Adequate iron intake is crucial for overall health and maintaining energy levels, so it is important to prioritise this, especially when transitioning to a plant-based diet.

Vitamin B12 deficiency

Vitamin B12 is an essential vitamin for the cells. It is responsible for converting glucose to energy and is important for keeping nerves, blood cells, and DNA healthy. Animal products such as meat, dairy, and eggs are particularly good sources of vitamin B12.

Plants do not naturally contain vitamin B12, so people who follow a plant-based diet need to ensure they are getting enough of this vitamin to avoid a deficiency. A lack of vitamin B12 can lead to serious health consequences, such as pernicious anemia, neurological disorders, and the inability for cells to divide. Common symptoms of a vitamin B12 deficiency include weakness, fatigue, tingling in the hands and feet, problems with the digestive system, and a sore tongue or mouth ulcers.

Vegetarians can get vitamin B12 from eggs and dairy products, but vegans will have to rely on fortified foods or supplements. Fortified breakfast cereals are a great choice and are readily available. Nutritional yeast is another good option for both vegetarians and vegans, as it is easy to add to dishes and has a rich, cheesy, nutty flavor.

It is recommended that adults get 2.4 mcg of vitamin B12 per day. However, the current UK recommended nutrient intake for vitamin B12 is set at 1.5 mcg/day for adults, which is lower than in other developed countries and does not differentiate between at-risk population groups. As a result, vegans consuming typical vegan diets were found to have vitamin B12 intakes considerably lower than the recommended levels, consuming only about 10% of the B12 intakes provided in the average UK diet.

To prevent vitamin B12 deficiency, it is recommended that individuals on a plant-based diet take a daily vitamin B12 supplement, consume B12-fortified foods, and have their blood vitamin B12 levels monitored regularly.

Lack of calories

A lack of calories can be a concern for people on a plant-based diet. However, this can be easily addressed by eating a variety of plant-based proteins and other nutrient-rich foods.

Plant-based diets tend to be lower in calories due to the exclusion of animal products, which are typically higher in calories and fats. While this can be beneficial for weight loss and maintaining a healthy weight, it is important to ensure that you are still consuming enough calories to meet your energy needs.

To increase your calorie intake on a plant-based diet, focus on consuming a variety of calorie-dense plant-based foods. This includes nuts, seeds, avocados, tofu, tempeh, plant-based milks, and whole-grain flours and breads. These foods are excellent sources of healthy fats, proteins, and carbohydrates, which can help boost your calorie intake.

Additionally, legumes, such as beans, peas, chickpeas, and lentils, are great sources of plant-based protein and are lower in calories compared to animal-based proteins. They are also high in fiber and packed with nutrients, making them a nutritious and filling option.

Another way to increase your calorie intake is to incorporate more starchy vegetables into your diet. Potatoes, sweet potatoes, yams, and cassava are all starchy root vegetables that can provide a good source of calories and essential nutrients.

It is also important to be mindful of your portion sizes and ensure that you are eating enough food throughout the day. Eating several smaller meals or snacks can help you increase your overall calorie intake and maintain your energy levels.

By incorporating a variety of these calorie-dense plant-based foods into your diet and paying attention to your portion sizes, you can easily address any concerns about a lack of calories on a plant-based diet.

Lack of sleep

Sleep is essential for our health and well-being, and a lack of sleep can lead to fatigue, even for those on a plant-based diet. Here are some ways that a lack of sleep can contribute to fatigue and some tips to improve your sleep quality:

Recognize the Importance of Sleep

Most adults need around 7-9 hours of sleep each night to function properly. However, this can vary depending on individual factors such as overall health and daily activities. If you are consistently sleeping less than 7 hours per night, try going to bed earlier or making changes to your routine to prioritize sleep.

Understand the Impact of Sleep Deprivation

Not getting enough sleep can have both short-term and long-term effects on your health. It can contribute to fatigue, affect your energy levels throughout the day, and lead to health conditions such as obesity and sleep apnea. Additionally, long-term sleep deprivation can increase daily caloric intake, potentially leading to weight gain and sleep disorders.

Evaluate Your Sleep Quality

It's not just the quantity of sleep that matters, but also the quality. Poor sleep quality can leave you feeling tired and fatigued during the day. This can be caused by factors such as high levels of cortisol, a stress hormone that inhibits the production of melatonin, your sleep hormone. Addressing stress and anxiety can help improve sleep quality.

Create a Sleep-Friendly Environment

Your diet and pre-bed habits can impact your sleep quality. Avoid processed foods and sugary treats, especially before bed, as they can spike your blood sugar and disrupt your sleep. Instead, opt for a gut-loving diet with fermented and prebiotic/probiotic foods. Additionally, try to cut off eating 2-3 hours before bedtime to give your body time to digest and stabilize blood sugar levels.

Consider Sleep Tracking

If you want to understand your sleep patterns better, consider using a sleep tracking device or app. These tools can help you track the number of times you wake up during the night, monitor your sleep cycles, and even detect sleep apnea. This information can be useful in identifying any issues and making improvements to your sleep habits.

Seek Professional Help

If you continue to struggle with fatigue due to a lack of sleep, consider consulting a healthcare professional. They can provide personalized advice, recommend sleep hygiene practices, or suggest further tests to identify any underlying sleep disorders or health conditions.

Poor recovery nutrition

Ignoring recovery nutrition is a common mistake that can lead to low energy levels and fatigue. After a workout, it is essential to provide your body with the right nutrients to repair muscles and restore glycogen. During exercise, your body uses stored carbs, or glycogen, for energy, and your muscle tissue breaks down. Consuming a mix of carbohydrates and protein after a workout can help restore your body's energy levels and stimulate muscle growth.

Not eating enough after a workout can lead to poor recovery nutrition habits and low energy levels throughout the day. It is crucial to replace those carbs and take in protein to support muscle repair and growth. Pairing carbohydrates and protein has been shown to aid in overall recovery.

Additionally, a plant-based diet can be particularly beneficial for recovery. The anti-inflammatory nature of plant foods helps decrease soreness, reduce muscle damage, and support recovery. Plant-based diets are also rich in foods containing nitric oxide, such as beets, which improve blood flow, further aiding in faster recovery from intense exercise.

Frequently asked questions