Once you go vegan, it sometimes feels like everyone is suddenly an expert on nutrition. Many an excited new vegan will share their lifestyle and diet changes with family and friends only to be greeted with a barrage of questions about nutrition and opinions about how deficient the diet is. From the classic myths such as meat is necessary for protein and dairy is necessary for calcium to slightly more reasonable concerns about vitamin B12 or vitamin D, there always seems to be strong opinions about a vegan diet from a nutritional standpoint.
Fortunately, we live in 2019 with many vegan doctors and cardiologists as well as an expansive wealth of knowledge and information in the forms of videos, vlogs and books on vegan nutrition. We’ve broken down the common concerns when it comes to vegan nutrition as well as whether they are warranted, what vegan sources may be, and whether supplementation is necessary. We also share several resources to help you better understand vegan nutrition just in case you want to be extremely prepared the next time someone tries to tell you you’re going to perish from a dairy deficiency.
In addition to the information and resources we share below, it may help to know and share with others who are concerned that the American Dietetic Association supports vegan diets for all stages of life. As they state:
“It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.”
American Dietetic Association
Nutritional Deficiencies: The Main Concerns When it Comes to A Vegan Diet
These are the nutrients that doctors, nutritionists and concerned family and friends most commonly reference in literature. Some of these nutrients are warranted while others can be taken with a grain of salt. It’s important to acknowledge that while some of these nutrients are legitimate concerns and are worth supplementing, it’s not just a vegan diet that is deficient in them.
One study indicated that B12 deficiency could be a far larger issue that once thought amongst the general population while Vitamin D deficiency is estimated to affect fifty percent of the population worldwide. So while these issues are crucial for any vegan diet, they’re overall important to consider for anyone who wants to have a well balanced diet. As with any supplement you may consider taking, talking to your doctor or healthcare professional and getting blood-work done can help you make an informed choice about what is right for your health.
Vitamin B12
Why it’s a concern
Bacteria, commonly found in soil and dirt, synthesize B12. B12 is a vitamin responsible for a wide variety of processes in the body. These include proper nerve functioning, DNA synthesis, red blood cell formation, and normal fetal formation. It’s a concern because humans do not synthesize their own B12 so animal products are the most well-known source. We cover this topic extensively in our article “Vegan Sources of B12”.
Vegan Sources
Outside of supplements, foods that are fortified with B12 include plant-based milks, nutritional yeast, cereals and some seaweed. Absorbability of these sources is extremely questionable.
To supplement or not
If a deficiency occurs it can cause permanent nerve damage, mood changes, memory issues and anemia. As most people have B12 stores in their liver that can take years to deplete, it may appear as if it is not an issue. Current research indicates that B12 from food sources are not reliable due to the forms used, absorbability and quantity, therefore supplementation is key to a thriving vegan diet. Look for B12 in a methylcobalamin form from companies such as Garden of Life My Kind line and Global Healing Center.
Vitamin D
Why it’s a concern
Our bodies synthesize vitamin D when we get sufficient sun exposure or when we eat certain foods or supplements. Vitamin D can be hard to obtain in northern climates, depending on pollution, access to outside, the color of your skin, and even the health of one’s gut. Most food sources of vitamin D come from animal products.
Vegan Sources
Outside of supplementation, fortified plant milks, fortified tofu and mushrooms are the best food sources.
To supplement or not
If a deficiency occurs, it can cause immunity issues, bone density issues, a higher risk of depression and seasonal affective disorder as well as fatigue. It’s incredibly hard if not impossible for vegans (and non-vegans) to obtain enough vitamin D from food sources. This is also true for those who aren’t in the sun for long periods of time. Supplementation is an extremely wise idea to avoid any issues. And if you’re unsure if supplementation is right for you, you can take a blood test to check your levels. Our favorite supplements use the more absorbable D3 form from algae or lichen. They are from brands Garden of Life My Kind line, and Whole Earth and Sea.
Protein
Why it’s a concern
Many people including doctors believe that the most usable form of protein is from animal sources, particularly meat, due to amino acids.
Vegan Sources
Almost all plant foods have protein! The best sources include beans and lentils, whole grains, nuts and seeds, leafy greens and algae.
To supplement or not
Protein deficiency can occur due to certain health issues or periods of life when more protein is needed, like in pregnancy. However, protein deficiency outside of these issues is extremely rare when eating a variety of plant foods. This protein deficiency myth has been a longstanding one rooted in an unfounded idea that plants aren’t complete proteins and therefore can’t supply the body with the building blocks it needs to make protein. The truth is plants are complete proteins. They don’t need to be combined in any particular way to make them complete. You could supplement if you have particular health goals or health issues or are pregnant. However, it absolutely is not necessary at all for most people following a well rounded vegan diet.
Calcium
Why it’s a concern
Calcium is a mineral that is found in our bones and teeth. It keeps them strong, enables our blood to clot and muscles to contract and helps our heart to beat. Many people believe (thanks to the dairy industry) that the best source of calcium is from milk. So vegans, therefore, must be deficient.
Vegan Sources
Fortified plant milks, fortified orange juice, fortified tofu, leafy greens such as bok choy, broccoli, kale, almonds, and tahini.
To supplement or not
The dairy industry, which stands to lose the most financially, has been perpetuating this longstanding myth that vegans can’t get enough calcium. Milk has been shown to actually increase risk of bone fractures and increase risk of certain cancers, among other things. This makes it a poor choice for overall health, and certainly not the best or only source for calcium. As long as one is eating a well balanced vegan diet full of a variety of foods, calcium deficiency isn’t typically an issue. Keeping a food diary or using an app such as chronometer can help you to determine whether you’re getting in enough calcium if that is a concern.
Iron
Why it’s a concern
Iron is a mineral responsible for the formation of and proper functioning of hemoglobin. Iron is most commonly associated with red meat, thanks to a strong campaign by the meat industry. This is despite the fact that many plants have available sources of iron and many meat eaters are iron deficient.
Vegan Sources
Soybeans, chickpeas, lentils, most beans, sesame seeds, cooked spinach, quinoa, spirulina, and apricots are all high sources. Many other plant foods also have fair amounts of iron.
To supplement or not
Iron deficiency can cause anemia, with symptoms such as shortness of breath, fatigue, weakness, dizziness and cold hands and feet. Low iron in children can cause developmental and behavioral issues in addition to fatigue, and frequent infections, amongst other things. Certain health conditions or times of life, such as pregnancy, require more iron. So it is wise to check your levels at those times and make a conscious effort to eat more plant rich foods. For all people, it’s important to remember iron does not absorb well when taken close to calcium or caffeinated beverages. It is best absorbed when taken with a vitamin C source. If you are concerned about your levels, getting tested or tracking your food intake is a wise choice. While supplementation is not necessary for everyone, if it’s necessary Floravital is an excellent vegan source.
Essential Fatty Acids: DHA
Why it’s a concern
DHA is an omega 3 fatty acid that is essential to proper brain functioning, from growth and development of the brain to maintaining proper functioning as an adult. This extends to also aiding in depression prevention in adults including women during the postpartum period. It is mainly found in fish and DHA enriched eggs.
Vegan Sources
None, except Algae.
To supplement or not
Some studies indicate ALA can be converted to DHA in the body with enough efficiency to ensure adequate levels. However, it is not consistent with all people. Other studies indicate the conversion of ALA omega 3’s to DHA is so poor that it is not an adequate supply of DHA. Since DHA is crucial to proper brain and eye development in children, a decreased risk of heart disease, lower inflammation and aiding in ADHD amongst other things, it’s wise to supplement this nutrient to ensure you’re not at risk for deficiency. Vegan DHA is derived from where fish get their’s algae. We highly recommend the brands NuTru and Schizandu for high-quality DHA supplements. Chris Kesser has written a wonderfully thorough article with studies and explanations about DHA supplementation for vegans. It is a great resource for more in-depth information pertaining to this nutrient.
Nutrient Abundance: The Amazing Nutritional Benefits of a Vegan Diet
It’s extremely common to hear concerns over the ways in which a vegan diet is nutritionally deficient. However, it’s not common at all to hear all the ways in which it excels. Most people know that eating fruits and vegetables is good for them. However, they don’t realize to the fullest extent just what a whole foods vegan diet can offer. When eating a wide variety of plant-based foods, vegans are taking in far higher amounts of certain nutrients that have amazing benefits. We believe those should be discussed just as readily as deficiencies. So here is a brief list of some of the top nutrients found in a well balanced vegan diet.
Vitamin C
Why it’s amazing
Vitamin C plays a vital role in a variety of bodily functions. These include collagen production, wound healing, infection prevention, and reduction of inflammation, amongst other things. It’s full of antioxidants so it may even be helpful at preventing cancer. Those with higher vitamin C levels tend to heal quicker, tend to get less infections and have stronger immune systems. Additionally, it’s receiving more attention as it seems to be responsible for a far greater role in our health than once realized.
“Higher blood levels of vitamin C may be the ideal nutrition marker for overall health," says study researcher Mark Moyad, MD, MPH, of the University of Michigan.
"The more we study vitamin C, the better our understanding of how diverse it is in protecting our health, from cardiovascular, cancer, stroke, eye health [and] immunity to living longer.”
Vegan Sources
Bell peppers, strawberries, lemons, oranges, broccoli, kale, Brussel sprouts, pineapple and kiwi.
Vitamin K
Why it’s amazing
Vitamin K is well known to help the blood clot and prevent hemorrhaging. It also helps promote strong and healthy bones and teeth. While deficiency is rare, it’s important to eat enough vitamin K as it assists calcium in promoting bone density and health. This may be one of the reasons those with higher fruit and vegetable intakes have greater bone health and markers of bone health.
Vegan Sources
Avocados, broccoli, kale, Brussels sprouts, cabbage, kiwi and lettuce.
Potassium
Why it’s amazing
Potassium is a mineral abundant in the body. It helps to regulate fluid levels, muscle contractions, and nerves signals and function. Potassium can help maintain blood pressure or lower high blood pressure. It also helps to prevent strokes and cardiovascular heart disease.
Vegan Sources
Potatoes, bananas, avocados, coconut water and beets.
Fiber
Why it’s amazing
Fiber is a wonder element, helping to promote bowel regularity and prevent constipation. When consumed in adequate to high quantities, fiber has a protective effect against colorectal cancer. It helps protect the heart by lowering cholesterol levels as well as blood pressure. Fiber is also filling and expands when eaten. It is associated with aiding in weight loss and maintaining a healthy body weight.
Vegan Sources
All plant foods! Whether its fruits and vegetables, nuts and seeds, beans and legumes or whole grains, every plant contains fiber! Some of the highest sources are avocado, strawberries, raspberries, broccoli, sweet potatoes, flax seeds and chia seeds.
Antioxidants
Why it’s amazing
Antioxidants are a variety of nutrients that help protect the bodies cells from free radicals and oxidative damage, which can damage cells and lead to cancer and cardiovascular disease. Antioxidants include vitamins C, and E, carotenoids, selenium, and lutein.
Vegan Sources
All plant foods! All plant foods contain antioxidants, although some have higher concentrations than others. Foods such as dark chocolate and cacao, raspberries, strawberries, blueberries, acai berries, pomegranates, and beans are all exceptional sources of antioxidants.
Besides these nutrients, whole foods vegan diets can supply a wide array of other vitamins and minerals while also having a low saturated fat content and zero cholesterol. Additionally, plant-based diets help reduce the risk of heart disease, type 2 diabetes, obesity, certain cancers and more. While it is clear that some nutrients do need to be supplemented such as B12, D, and DHA, overall the diet is incredibly healthy and promotes a healthy body with less risk of certain diseases, which few diets can claim. Thousands of doctors, cardiologists, and nutritionists worldwide recommend it as the best choice to make when it comes to preventative measures for a disease-free life. With so many great benefits and very little supplementation required, there is no reason most people cannot thrive and lead amazingly healthy lives through vegan nutrition.
Resources
We can’t recommend the following resources enough. These books, websites, and documentaries offer a variety of opinions and facts about a vegan diet. They also present a perspective on just how unhealthy a diet including meat, dairy, and animal products is. These feature doctors and scientific information including studies that share just how important it is to eat a vegan diet for optimal health.