Vegan Diet Sluggishness: What's The Deal?

When people switch to a vegan diet, they often report feeling sluggish and tired. This can be caused by a number of factors, including a lack of certain nutrients such as vitamin B12 and iron, which are more commonly found in animal products. Additionally, new vegans may not be consuming enough calories, protein, or carbohydrates, which can lead to low energy levels. It's important to ensure a balanced diet that includes a variety of plant-based foods to meet all nutritional needs. Adjusting to a vegan diet may take some time, and it's recommended to consult a doctor or dietitian to ensure you're getting the proper nutrients.

Lack of nutrients (iron, protein, vitamin B12)

A lack of nutrients, specifically iron, protein, and vitamin B12, can lead to feelings of sluggishness when transitioning to a vegan diet.

Vitamin B12 is essential for converting glucose to energy, and since it is primarily found in animal products, vegans may not be getting enough of it. This can result in feelings of sluggishness and fatigue. To combat this, it is recommended to include more plant-based sources of vitamin B12 in your diet, such as fermented foods, or take a vitamin B12 supplement.

Iron is another nutrient that contributes to energy levels. It is responsible for transporting oxygen throughout the body, and a deficiency can lead to fatigue due to a lack of oxygen in the muscles. While it is possible to get iron from plant-based sources, the body may not absorb it as easily as iron from animal sources. To ensure adequate iron intake, include iron-rich plant-based foods in your diet and consider speaking to a doctor or dietitian for advice.

Protein is essential for maintaining energy levels, and a deficiency can lead to tiredness, weakness, and loss of muscle mass. While it is possible to get enough protein on a vegan diet, it may require a more conscious effort to include protein-rich plant-based foods such as grains, beans, and tofu.

In addition to ensuring sufficient intake of iron, protein, and vitamin B12, it is important to maintain a balanced diet with a variety of plant-based foods to ensure you are getting all the necessary nutrients. A diet that is too heavily focused on processed vegan foods may also contribute to feelings of sluggishness.

Not eating enough

If you're feeling sluggish after starting a vegan diet, it could be because you're simply not eating enough. This is a common problem, especially if you transitioned to veganism quickly, as vegan portion sizes can be quite different from what you're 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 that. This means ignoring conventional portion sizes and eating until you're 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 chores, as well as for exercise. Not taking in enough calories for all of these functions may result in low energy levels.

To ensure you're eating enough, calculate your BMR using 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's important to note that the transition to a vegan diet may take some adjustment, and it's recommended to give it a few weeks before making any conclusions. Additionally, make sure you're staying hydrated and getting enough exercise, as these factors can also impact your energy levels.

Not eating enough carbohydrates

Carbohydrates are the body's primary source of energy. They are broken down into glucose, which the body uses to power essential functions such as metabolism, blood circulation, and breathing. Therefore, not consuming enough carbohydrates can lead to sluggishness and fatigue.

When transitioning to a vegan diet, it is essential to ensure that you are still meeting your body's carbohydrate needs. This can be achieved by including healthy sources of carbohydrates in your meals, such as potatoes, sweet potatoes, peas, corn, whole grains, beans, and legumes. These foods are rich in complex carbohydrates, which provide sustained energy throughout the day.

Additionally, it is important to be mindful of your overall calorie intake. A vegan diet tends to be lower in calories, so you may need to consume larger portion sizes or eat more frequently to meet your energy needs. This may involve ignoring conventional portion sizes and listening to your body's hunger cues to ensure you are eating enough.

It is worth noting that while carbohydrates are essential, they should be balanced with other macronutrients like protein and healthy fats. Aim for a ratio of 45-65% of calories from carbohydrates, 20-30% from protein, and 20-30% from healthy fats. This balance will help stabilize your blood sugar levels and provide sustained energy.

If you feel that you are consuming adequate carbohydrates but still experience sluggishness, there may be other factors at play. For example, you may not be consuming enough calories overall, or you could be deficient in certain vitamins or minerals, such as vitamin B12 or iron, which are commonly lacking in vegan diets. It is always a good idea to consult with a healthcare professional or a registered dietitian to ensure that your nutritional needs are being met.

Not getting enough sleep

Firstly, sleep allows your body to conserve and store energy. A lack of sleep can cause fatigue and a lack of energy, and a good night's sleep is necessary for cardiovascular health, metabolic health, and brain health. Even missing out on 1.5 hours of sleep can affect your mood and willingness to participate in daily activities.

Secondly, sleep is when your body repairs and recovers from daily activities and injuries. A 2021 study found that sleep deprivation negatively affected gait and balance, increasing the risk of accidents, falls, and injuries.

Thirdly, sleep is when your brain rests, reorganizes, and recatalogs information. Deep stages of sleep are responsible for learning and memory, and a lack of sleep can affect your ability to remember and react.

Finally, sleep helps to restore nutrients, clear toxins, and recharge for the next day. A lack of sleep can lead to higher levels of the stress hormone, cortisol, which can contribute to weight gain, heart disease, anxiety, and other issues.

If you are feeling sluggish after starting a vegan diet, it is important to consider whether you are getting enough sleep. Most adults need 7-9 hours of sleep per night, and not getting this amount can affect your energy levels and overall health.

Not eating enough fibre

Fibre is an essential part of a healthy diet. It keeps our digestive system healthy, encourages 'good' gut bacteria, improves our energy metabolism, and helps with healthy weight management. It can also reduce high cholesterol and the risk of heart disease, stroke, some cancers, and diabetes.

However, eating too much fibre can cause gastrointestinal discomfort, such as bloating, gas, and constipation. In rare cases, it can even cause intestinal blockage.

The optimal amount of fibre varies based on an individual's gender, age, and pregnancy status. According to the United States Department of Agriculture (USDA) Dietary Guidelines for Americans 2020-2025, adults should consume around 14 grams of fibre for every 1,000 calories of food, or about 28 grams of fibre a day if eating 2,000 calories.

To ensure you're getting enough fibre, include plenty of fruit and vegetables in your diet, such as carrots, potatoes, sweet potatoes, beetroot, broccoli, strawberries, apples, and oranges. Aim for at least five portions a day. Choose wholegrain foods such as brown rice, wholemeal bread, and wholewheat pasta. Pulses like peas, chickpeas, and lentils are also great sources of fibre.

A varied vegan diet, containing the above foods, will provide you with both types of fibre: soluble and insoluble. Soluble fibre is typically a soft, moist fibre found in fruit, vegetables, and pulses. It dissolves in water to form a gel, which can help you feel fuller for longer and aid digestion. Insoluble fibre is a tougher, less digestible fibre found in the outer shell of seeds, grains, fruits, and vegetables. It absorbs water, increasing stool bulk and helping to keep you 'regular'.

If you're feeling sluggish on a vegan diet, it could be due to not eating enough fibre. Try incorporating more high-fibre vegan foods into your meals, such as those listed above. However, be mindful that a sudden increase in fibre intake may lead to side effects, so it's best to introduce new foods gradually.

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