Vegan Diet: Exploring Potential Health Risks And Drawbacks

A vegan diet is a plant-based diet that excludes all animal products, including meat, fish, eggs, and dairy. While a vegan diet can be a healthy choice for some, it also has several potential drawbacks and health risks.

One of the main concerns with a vegan diet is the risk of nutritional deficiencies. Vegans may not consume enough iron, zinc, vitamin D, calcium, omega-3 fatty acids, and vitamin B12. These deficiencies can lead to various health issues such as a weakened immune system, anaemia, fatigue, hair loss, and an increased risk of bone fractures. Additionally, a vegan diet can be restrictive and challenging to maintain, especially when dining out or socialising with non-vegans.

Another concern is the increased consumption of processed vegan foods, which can be high in fat and calories, leading to unintended weight gain. Furthermore, some people may experience digestive issues, low energy levels, and mental health problems when following a vegan diet.

While a vegan diet can offer health and environmental benefits, it is not a one-size-fits-all solution. It is important to carefully consider the potential drawbacks and ensure that your dietary choices align with your individual health needs and beliefs.

Risk of vitamin B12 deficiency

Vitamin B12 is an essential vitamin, and its deficiency can cause numerous irreparable damages to the body. Since vitamin B12 primarily comes from animal products, people following a vegan diet are at a considerably high risk of developing a deficiency for this vital nutrient.

Vitamin B12 plays a crucial role in the synthesis of blood cells and brain nerve tissue. A deficiency in this vitamin can cause pernicious anemia, a condition where the body is unable to produce enough red blood cells. It can also lead to neurological effects, including numbness or tingling in the hands and feet, issues with balance, and even dementia. These neurological symptoms are potentially irreversible, making it crucial for vegans to ensure adequate vitamin B12 intake.

The recommended daily intake of vitamin B12 for adults is 2.4 micrograms, increasing to 2.8 micrograms for nursing mothers. To meet these requirements, vegans can either consume fortified foods or take supplements. Fortified foods that contain vitamin B12 include some plant-based milk alternatives, soy products, and breakfast cereals. It is important to carefully read labels to ensure sufficient vitamin B12 intake from these sources.

For those who prefer not to rely on fortified foods, vitamin B12 supplements are a convenient and economical option. A daily supplement of at least 10 micrograms or a weekly supplement of 2000 micrograms is recommended. It is also important to note that B12 is best absorbed in small amounts, so taking smaller doses more frequently can enhance absorption.

In addition to fortified foods and supplements, some natural food sources that vegans can include in their diet are seaweed, mushrooms, and fermented foods. However, these sources may not provide sufficient amounts of vitamin B12, and supplementation may still be necessary.

By being mindful of their vitamin B12 intake, either through diet or supplementation, vegans can help ensure they are getting enough of this vital nutrient to maintain their health and avoid the risks associated with deficiency.

Risk of anaemia due to lack of heme iron

Vegans are at a heightened risk of iron deficiency anaemia because plant-based foods contain iron of the 'low-heme' variety, which is not absorbed into the body as effectively as heme iron from animal products. Heme iron is found in meat, particularly red meat, and is absorbed at a rate of 10-25%, whereas non-heme iron is absorbed at a rate of 1-5%.

Iron is one of the essential microelements required for the proper functioning of the body. Its main role is to transport oxygen from the lungs to tissues. A deficiency in iron causes a decline in physical condition, dizziness, memory problems, difficulty breathing, and heart problems.

The symptoms of iron deficiency anaemia include:

• Fatigue
• Anaemia
• Mouth and tongue ulcers
• Heart palpitations
• Decreased concentration
• Hair loss and nail brittleness
• Poor mental development and low height in children

To avoid iron deficiency, vegans should be mindful that certain plant-based compounds can inhibit iron absorption. These include fibre, phytates, oxalates, and polyphenols. Tea, coffee, and foods high in dietary fibre can also hinder the body's ability to absorb iron.

To enhance the body's ability to absorb iron, pair high-iron foods with ingredients that are high in vitamin C, such as citrus fruits, red or green bell peppers, kiwi, strawberries, tomatoes, cantaloupe, and papaya.

Risk of depression

Following a vegan diet may increase the risk of depression. A vegan diet is associated with a sharp decline in omega-3 fatty acids (no fish oil or fish consumption) and a rise in omega-6 (vegetable oils and nuts). Omega-3 fatty acids are essential for a healthy heart, eyes, and brain function. A deficiency can lead to serious health issues, including depression and anxiety.

Vegans can include algae-based omega-3 sources in their diet, but these alternatives are often expensive and hard to find. As a result, many vegans may not consume enough omega-3 fatty acids, increasing their risk of depression.

Additionally, vitamin B12 deficiency, which is common among vegans, can also contribute to depression. Vitamin B12 is primarily found in animal products, so vegans are at a higher risk of deficiency. This deficiency can cause various neurological symptoms, including numbness, tingling in the hands and feet, balance issues, and even dementia.

To mitigate the risk of depression, vegans should ensure adequate intake of omega-3 fatty acids and vitamin B12 through supplements or alternative food sources.

Risk of disordered eating

Orthorexia is a type of eating disorder characterised by an unhealthy obsession with healthy eating patterns and over-restriction. Those who follow a strict vegan diet are more likely to develop orthorexia. Most eating disorder specialists do not recommend restrictive diets such as veganism for people trying to recover from an eating disorder.

Orthorexia can result in over-restriction, obsession, and other serious eating disorders. If you find that your eating disorder is getting worse on a vegan or plant-based diet, then you should consider working with a qualified therapist to help work on increasing your body weight. In the worst case, your therapist may advise you to consider moving away from a vegan diet while you repair your relationship with food.

In addition, a vegan diet can be restrictive and hard to follow, and it doesn't work for everyone. It is important to remember that any diet that involves entirely eliminating multiple food groups can be challenging to adhere to.

Low intake of iodine

Iodine is a mineral that helps the body produce hormones that regulate other parts of the body. A low-iodine diet is defined as a diet with less than 50 micrograms of iodine per day.

Iodine is found in iodized salt, dairy, and some fish, as well as in vitamins and dietary supplements. Vegans are at risk of iodine deficiency because they do not consume dairy or fish, and they may not be consuming iodized salt or iodine supplements.

Iodine deficiency can lead to an enlarged thyroid gland, hypothyroidism, and impaired mental and physical development in infants and children. It can also cause thyroid problems, especially when coupled with high intakes of soy products and raw Brussels sprouts, broccoli, cauliflower, and cabbage.

To avoid iodine deficiency, vegans can use iodized salt in cooking and at the table. About half a teaspoon of iodized salt provides the recommended amount of iodine for most adults. Some brands of sea salt are also iodized, but it is important to check the label to ensure that iodine has been added. For those who prefer to avoid salt, iodine supplements can be taken.

It is important to note that too much iodine can also cause health problems, so high-iodine foods should be limited. Sea vegetables such as kombu or hiziki can be good sources of iodine, but it is easy to get too much iodine from these sources.

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