Veganism: When It's Not Right For Your Health

A vegan diet can be a healthy choice for many people, but it may not be suitable for everyone. While a well-planned vegan diet can provide all the essential nutrients required for a healthy life, there are certain situations in which a vegan diet may not be advisable.

One key consideration is the increased risk of nutritional deficiencies associated with vegan diets. Vegans may be at risk of inadequate intake of protein, calcium, omega-3 fatty acids, zinc, vitamin B12, and vitamin D. These deficiencies can lead to adverse health outcomes, including nervous, skeletal, and immune system impairments, hematological disorders, and mental health problems.

Vegan diets can also be more restrictive, making it challenging to plan balanced meals. This is especially important for certain vulnerable populations, such as children, adolescents, pregnant and breastfeeding women, and the elderly. For example, pregnant women following a vegan diet need to ensure adequate intake of vitamins and minerals for their child's healthy development, and older adults may need vitamin B12 supplements due to decreased absorption with age.

Additionally, some medical conditions may make it challenging to follow a vegan diet. For instance, individuals with chronic kidney disease, multiple sclerosis, or rheumatoid arthritis may find it difficult to meet their nutritional needs on a vegan diet.

In conclusion, while a vegan diet can offer health benefits, it may not be suitable for everyone due to the risk of nutritional deficiencies, increased restrictiveness, and potential challenges for specific populations and medical conditions. It is essential to consult with a healthcare professional before making significant dietary changes to ensure that individual nutritional needs can be met.

Pregnancy and breastfeeding

Optimising your diet during pregnancy and your infant's diet early in life can help to protect their health into adulthood. A totally plant-based diet can meet everyone’s nutritional needs, including those who are pregnant or breastfeeding.

• Eat plenty of foods rich in iron, such as lentils, chickpeas, beans, tofu, cashew nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds, kale, dried apricots, dried figs, raisins, quinoa and fortified breakfast cereal
• Eat plenty of calcium-rich foods, such as calcium-fortified foods and calcium-set tofu
• Ensure a reliable daily intake of vitamin B12 from fortified foods or a supplement
• Ensure a reliable iodine intake by using a supplement
• Whilst trying for a baby and during the first 12 weeks of pregnancy, take a daily folic acid supplement
• Take a daily supplement containing vitamin D
• Consider microalgae omega-3 fat supplementation
• Limit caffeine to 200 milligrams per day, which equates to a mug of filter coffee, two mugs of instant coffee, or two mugs of tea
• Follow advice about food safety during pregnancy
• Drink plenty of fluid
• Breastfeeding requires extra protein and zinc, so make sure that your meals contain good sources, such as beans, chickpeas, lentils, tofu, cashew nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds and quinoa
• The calcium requirement for breastfeeding is nearly 80% more than the general requirement for adults, so it is strongly recommended that you include plenty of calcium-rich foods in your daily diet, such as calcium-fortified foods and calcium-set tofu
• Ensure a reliable intake of vitamin B12 from fortified foods or a supplement
• Ensure a reliable iodine intake by using a supplement
• Take a daily supplement containing vitamin D
• Consider microalgae omega-3 fat supplementation

If breastfeeding is not an option, infant formula is recommended. Soya-based infant formula can be fed to vegan infants when breastfeeding is not an option, but please speak to your health visitor or doctor before using it.

Children and adolescents

A vegan diet can be healthy for children and adolescents, but it requires careful planning to ensure it is well-balanced and includes all the necessary nutrients for growth and development.

Good sources of protein for vegans include legumes (beans, peas, and lentils), soy products (soy beverages, tempeh, and tofu), whole grains (oats and barley), and pseudo-cereals (quinoa and amaranth). It is recommended that children and adolescents eat legumes and nuts daily, along with whole grains and pseudo-cereals, to ensure adequate nutrient intake.

Calcium is necessary for strong bones and teeth, and it can be found in plant-based milk drinks fortified with calcium, cereals and fruit juices fortified with calcium, tahini, some brands of tofu, leafy dark green vegetables, and some nuts (such as almonds and Brazil nuts).

Vitamin B12 is important for red blood cell production and maintaining healthy nerves and a healthy brain. It is found only in animal products, so vegans are at risk of developing a vitamin B12 deficiency. Vegetarian sources of vitamin B12 include some soy beverages and some vegetarian sausages and burgers, but these may not be suitable for children and adolescents. Vitamin B12 supplements are recommended to prevent deficiency.

Vitamin D is important for strong bones, muscles, and overall health. While it is produced by the body after exposure to sunlight, it can also be obtained from fortified foods such as orange juice, cereal, and plant-based milk drinks.

Iron is essential for the transport of oxygen in the blood, and it can be found in cereal products fortified with iron, green leafy vegetables, and dried fruits.

Zinc is necessary for the development of immune system cells, and it can be found in whole grains, nuts, seeds, and legumes.

In addition to including these nutrient-rich foods in their diet, children and adolescents following a vegan diet should also limit their intake of refined carbohydrates, which can lead to weight gain, blood sugar swings, and other health issues. Instead, they should opt for whole grains such as oatmeal, brown rice, or quinoa.

It is important to note that strict vegan diets are not recommended for very young children, and special care should be taken during infancy and childhood to ensure that all nutrient requirements are met. Consulting with a registered dietitian or healthcare provider can help ensure that a vegan diet is appropriately planned and supplemented for children and adolescents.

Nutritional deficiencies

Vitamin B12

Vitamin B12 is found primarily in animal-based foods such as meat, poultry, and eggs. Vegans are at risk of vitamin B12 deficiency since they exclude these foods from their diet. Vitamin B12 is essential for maintaining healthy blood and a healthy nervous system. A lack of vitamin B12 can lead to neurologic and haematologic problems and has been linked to an increased risk of certain cancers. Vegans should ensure they include vitamin B12-fortified foods in their diet, such as breakfast cereals, unsweetened soya drinks, and nutritional yeast, or consider taking a vitamin B12 supplement.

Calcium and Vitamin D

Non-vegans typically obtain most of their calcium from dairy products. While green leafy vegetables like broccoli and cabbage are good vegan sources of calcium, the calcium in spinach is not easily absorbed by the body. Fortified plant-based milk, unsweetened soya drinks, sesame seeds, tahini, and some breads are good alternatives. Vitamin D is also important for bone health, and while it can be obtained through sunlight, it is also found in animal-based foods like fatty fish, eggs, and liver. Vegans can obtain vitamin D from fortified foods like breakfast cereals and plant-based milk or consider taking a supplement, especially during autumn and winter.

Iron

Iron is essential for the production of red blood cells. While a vegan diet can be high in iron, the body absorbs iron from plant-based sources less efficiently than from meat. Good vegan sources of iron include wholemeal bread, iron-fortified breakfast cereals, dark leafy greens, and dried fruits like apricots and prunes. Combining plant-based iron sources with vitamin C-rich foods can enhance iron absorption.

Protein

Vegans may consume less protein than those following other dietary patterns due to the exclusion of animal-based sources. Plant proteins are generally less digestible than animal proteins. Soy proteins are a significant protein source for many vegans, and combining various plant-based protein sources throughout the day can help ensure adequate intake. Legumes (beans, peas, and lentils), soy products (including tofu and tempeh), whole grains (oats and barley), and pseudo-cereals (quinoa and amaranth) are good vegan protein sources.

Zinc

Zinc is found in meat, dairy, and eggs, and while some plant foods like nuts, seeds, and whole grains contain zinc, their bioavailability is lower due to the presence of phytate. Inadequate zinc intake has been associated with mental health issues, skin problems, and digestive issues, which are more prevalent among vegans.

In summary, a vegan diet can provide all the necessary nutrients for a healthy life when well-planned and balanced. However, particular attention should be given to ensuring adequate intake of vitamin B12, calcium, vitamin D, iron, protein, and zinc. Fortified foods and supplements can help meet these nutritional needs, but it is important to consult a healthcare professional for personalised advice.

Mental health

Overview

Veganism can positively and negatively impact mental health. Research suggests that a vegan diet can improve mental health by reducing anxiety and depression. However, it can also worsen mental health, with some studies reporting an association between veganism and an increased risk of depression and other mental illnesses.

Positive Impact

Reduced Anxiety and Improved Mood

Some people report improved mood and reduced anxiety when eating a vegan diet. A study of 602 subjects (283 vegans, 109 vegetarians, and 228 omnivores) found that female vegans reported significantly lower stress levels than non-vegans, while male vegans reported lower anxiety scores. Another study of 292 participants with a Body Mass Index (BMI) above 25 and/or a previous Type 2 diabetes diagnosis found that those following a vegan diet for 18 weeks reported significantly improved depression, anxiety, and productivity compared to a control group.

Health Benefits

A well-planned vegan diet can have several health benefits, including lower blood pressure, a reduced risk of heart disease, and a lower risk of cancer. These improvements in physical health can positively impact mental health and lead to a better sense of well-being.

Negative Impact

Nutrient Deficiencies

A vegan diet may lead to vitamin and nutrient deficiencies, which can negatively affect mental health. For example, vitamin B12 deficiency is common in vegans, and a lack of B12 can cause trouble concentrating and other neurological issues. Omega-3 fatty acid deficiency is also common in vegans, which can lead to problems with learning and memory.

Eating Disorders

There is a reported association between veganism and eating disorders like orthorexia nervosa and anorexia nervosa. Orthorexia nervosa is characterised by a fixation on health-conscious eating behaviour, leading to obsessive food choices, self-imposed anxiety, self-punishment, and restrictive eating behaviours.

Social Isolation

Veganism may lead to feelings of social isolation, as it can be challenging to find vegan-friendly options when eating out or socialising with non-vegan friends and family. This sense of isolation can negatively impact mental health.

While veganism can have some positive impacts on mental health, it is important to consider the potential negative consequences as well. A well-planned vegan diet that addresses nutrient deficiencies and includes social support can help mitigate some of the negative impacts on mental health.

Lack of variety

A vegan diet can be very nutritious, but it is restrictive and can lead to a lack of variety in the diet. Vegans may need to be mindful of getting enough of certain nutrients, including protein, calcium, omega-3 fatty acids, zinc, vitamin B12, and vitamin D.

A well-planned vegan diet can provide all the nutrients a person needs, but it is important to be aware of the potential for deficiencies and to take steps to avoid them. For example, vitamin B12 is found in animal products, so vegans may need to include fortified foods in their diet or take supplements. Omega-3 fatty acids are also more readily available from animal sources, so vegans should ensure they are eating enough plant sources, such as walnuts, flaxseeds, and chia seeds.

In addition to vitamin B12 and omega-3 fatty acids, vegans may also need to focus on including enough calcium, zinc, vitamin D, and protein in their diet. Calcium is important for bone health, and while it is commonly associated with dairy products, it can also be found in green leafy vegetables, fortified plant-based milk, and tofu. Zinc is another nutrient that is more readily available from animal sources, and while there are plant-based sources, such as nuts, seeds, and whole grains, the body may not absorb it as well.

Vitamin D is important for maintaining healthy bones and teeth, and while it can be obtained through exposure to sunlight, it is also found in animal products. Vegans can get vitamin D from fortified foods or supplements. Protein is essential for the body and is more readily available from animal sources, so vegans should ensure they are eating enough plant-based sources, such as beans, pulses, and nuts.

In summary, a vegan diet can provide all the nutrients a person needs, but it may require more planning and variety to ensure adequate nutrient intake. Including a range of whole foods, fortified foods, and supplements can help prevent deficiencies and maintain health.

Frequently asked questions