Vegan Diet Fatigue: Why Do I Feel Tired?

A vegan diet is associated with a decreased risk of chronic conditions, including cardiovascular disease, Alzheimer's, cancer, and type 2 diabetes. However, a common complaint among vegans is that they often feel tired and fatigued. This could be due to a variety of reasons, such as not eating enough calories, nutrient deficiencies (especially vitamin B12 and iron), not eating enough protein or carbohydrates, lack of fibre, or relying too much on processed vegan substitutes. To combat fatigue, vegans should ensure they are eating a balanced diet with a variety of plant foods and consider taking supplements for nutrients that are more readily available in animal products, such as vitamin B12 and iron.

Not eating enough

A common problem for people transitioning to a vegan diet is that they are simply not eating enough. This is especially true if you have jumped straight into veganism, as portion sizes can be quite different from what you are used to.

A vegan diet tends to be lower in calories, protein, fat, and carbs, so you need to consume more food to make up for these losses. This means ignoring conventional portion sizes and eating until you are full.

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

To calculate your BMR, you can use the following formulas:

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

Once you know your BMR, you can calculate your Active Metabolic Rate (AMR) 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

It is important to eat enough calories to cover your BMR, and then add more for your AMR. If you are not sure if you are eating enough, try tracking your calories for a few days to get a sense of your intake.

In addition to eating enough calories, it is important to ensure you are getting enough protein, carbohydrates, and healthy fats. These macronutrients provide your body with the energy it needs to function properly.

Protein is essential for repairing and building new cells, keeping your immune system strong, and making hormones and enzymes that support various bodily functions. Good plant-based sources of protein include tofu, beans, legumes, tempeh, soy milk, nuts, seeds, and whole grains.

Carbohydrates are your body's main source of energy. Without enough carbs, your body doesn't have enough fuel to keep you feeling good and active. Include plenty of potatoes, bread, beans, and whole grains in your diet.

Healthy fats are also important for energy and absorption of certain nutrients. Include sources of healthy fats like nuts, seeds, nut butters, tahini, avocado, and extra virgin olive oil.

If you feel like you are not eating enough, try gradually increasing your portion sizes and eating more calorie-dense foods. You can also try eating smaller meals throughout the day, along with snacks to boost your energy levels.

Remember, it is important to listen to your body and eat until you feel satisfied. Making these adjustments to your diet will help ensure you are getting enough nutrients and energy to support your active lifestyle.

Nutrient deficiency

Vitamin B12 is required for cell division and 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 little 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 iron in the diet, you may feel fatigued due to a lack of oxygen in the muscles. Iron is harder to get on a plant-based diet, but it is not impossible to find. There are two types of iron: heme and non-heme iron. Heme iron comes from animal foods and is easily absorbed, whereas non-heme iron comes from plant-based foods and is not absorbed as well.

Vitamin C can help increase the absorption of iron from plant-based sources. It is therefore helpful to eat vitamin C-rich foods alongside iron-containing foods. For example, the vitamin C in red peppers will 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, you may be low in vitamin D and 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

Protein is an essential macronutrient that helps build and repair body tissues, transport molecules, and produce hormones and enzymes. When following a vegan diet, it is important to ensure sufficient protein intake to support overall health and energy levels. Here are some reasons why a lack of protein could be making you tired:

Inadequate Protein Sources

A well-planned vegan diet can provide all the essential amino acids (building blocks of proteins) that your body needs. However, it is important to include a variety of plant-based protein sources in your meals. If you primarily rely on light foods like fruits and vegetables, you may not be getting enough protein. It is recommended to include a mix of grains, beans, tofu, legumes, soy products (tofu, tempeh), nuts, and seeds in your diet to ensure sufficient protein intake. These foods provide a range of amino acids that your body can use to build complete proteins.

Incomplete Protein Profiles

Plant-based proteins often have different amino acid profiles compared to animal-based proteins. Some plants may be lacking in certain essential amino acids, which are necessary for your body to create complete proteins. For example, grains tend to be low in lysine, while legumes are typically low in methionine. By combining complementary protein sources, such as rice and beans, you can ensure you're getting all the essential amino acids. This helps your body build a complete set of proteins, which is crucial for maintaining energy levels and overall health.

Increased Protein Requirements

Individuals with higher protein requirements, such as athletes or very active individuals, may need to pay closer attention to their protein intake on a vegan diet. Plant-based proteins can sometimes be less concentrated than animal-based proteins, so it's important to ensure you're getting enough. Try including a variety of high-protein plant-based foods in your meals and snacks, such as tofu, tempeh, seitan, beans, lentils, and nuts. Additionally, consider using plant-based protein powders to supplement your diet if needed.

Transition and Adjustment Period

When transitioning to a vegan diet, it is common to experience an adjustment period where your body adapts to the new sources and amounts of nutrients. This period may include temporary fatigue or energy fluctuations as your body gets used to the new diet. Ensure you are eating a balanced variety of plant-based proteins and give your body time to adjust.

Individual Variations and Requirements

Everyone's protein requirements are unique and depend on factors such as age, sex, physical activity level, and overall health. Some individuals may have higher protein requirements and need to be more mindful of their intake. For example, athletes, bodybuilders, or individuals recovering from injury may require more protein to support muscle growth and repair. It is important to assess your individual needs and adjust your protein intake accordingly.

In summary, a lack of protein in a vegan diet can contribute to feelings of tiredness. To combat this, ensure you're including a variety of plant-based protein sources in your meals, combining complementary proteins, and potentially increasing your overall protein intake, especially if you are very active. Remember to give your body time to adjust to the new diet, and consider consulting a dietitian or healthcare professional for personalized advice.

Lack of carbohydrates

Carbohydrates are an essential source of energy for the body. They are what the body turns to for fuel, and without enough of them, you will feel tired and sluggish. This is a common issue on a vegan diet, as many plant-based foods are not rich in carbohydrates.

To combat this, it is important to include a healthy source of carbohydrates in your meals. Some good options include potatoes, bread, beans, and whole grains. These foods will provide your body with the fuel it needs to keep you feeling energised and active throughout the day.

It is worth noting that not all carbohydrates are equal. Complex carbohydrates, such as whole grains, legumes, and vegetables, are more nutritious and will provide your body with sustained energy. On the other hand, simple carbohydrates, such as sugar and refined flour, can cause a spike in blood sugar levels followed by a crash, leaving you feeling tired and hungry.

In addition to including a healthy source of carbohydrates in your meals, it is also important to ensure that you are consuming enough calories overall. A vegan diet can be lower in calories, so you may need to increase your portion sizes or eat more frequently to make up for this. Listen to your body and eat until you are full.

By making sure that you are consuming enough carbohydrates and overall calories, you can help combat tiredness and fatigue associated with a vegan diet.

Lack of sleep

Sleep is an essential part of our lives, and its quality and duration can be influenced by various factors, including our dietary choices. Lack of sleep can have a significant impact on our overall health and well-being, and it is not uncommon for individuals following a vegan diet to experience fatigue and tiredness. Here are some insights into how lack of sleep can affect individuals, particularly those on a vegan diet:

Impact of Sleep Deprivation

Sleep deprivation can have a range of negative consequences. Firstly, it can lead to poor dietary choices. When we are sleep-deprived, we tend to crave comfort foods that are often high in sugar, fat, and calories. This can result in weight gain over time, which can further contribute to sleep disorders such as snoring and sleep apnea. Additionally, lack of sleep can impair our cognitive function, leading to problems with memory, concentration, and mood. It can also increase the risk of developing various health conditions, including cardiovascular disease and type 2 diabetes.

Sleep and the Vegan Diet

Individuals following a vegan diet may experience sleep issues due to several reasons. One reason could be a deficiency in specific vitamins and minerals that are essential for optimal sleep. For example, vitamin B12 and iron deficiencies are common among vegans, and these deficiencies can lead to fatigue and decreased energy levels. Vitamin B12 is crucial for converting glucose to energy, and iron is necessary for transporting oxygen around the body. Additionally, a vegan diet may lack tryptophan, an amino acid that is a precursor to melatonin and serotonin, two neurotransmitters that play a vital role in regulating sleep.

Improving Sleep Quality

To improve sleep quality, it is important to ensure adequate intake of essential nutrients. For vegans, this may include incorporating more vitamin B12-rich foods or supplements into their diet. Iron-rich plant-based sources such as lentils, pulses, and dark leafy greens can also help improve sleep quality. Consuming foods rich in tryptophan, such as plant-based proteins, can be beneficial. Additionally, maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and limiting exposure to blue light before bed can all contribute to improving sleep quality.

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