Vegans and Nutritional Deficiencies: What You Need to Know

Vegans avoid all animal products. While this lifestyle can have ethical, environmental, and personal benefits, it can also increase the risk of certain nutritional deficiencies. This is because many essential nutrients are either absent or harder to obtain from plant-based foods alone.

As a result, vegans may be more susceptible to deficiencies in the following nutrients:

• Vitamin B12

• Vitamin D

• Iron

• Long-chain omega-3 fatty acids

• Zinc

• Calcium

• Iodine

For this reason, many vegans choose to use supplements alongside their diet to help meet their nutritional needs.

In this article, we explore common nutritional deficiencies that may affect vegans, discuss dietary and supplemental sources, and outline symptoms to be aware of.

Health benefits of a plant-based diet

A well-planned plant-based diet can offer several health benefits. Research suggests that diets rich in fruits, vegetables, whole grains, legumes, nuts, and seeds may help support a lower risk of:

• Obesity

• Heart disease

• Type 2 diabetes

• Colon cancer

• Prostate cancer

• Osteoporosis

Plant-based diets are typically high in fiber, antioxidants, and phytochemicals, which support overall health. They are also generally lower in saturated fat and dietary cholesterol, both of which are associated with cardiovascular risk.

Reducing intake of animal-based foods may help lower blood cholesterol levels and support metabolic health. For many people, simply eating less meat contributes to these benefits.

Some research has also explored the role of plant-based diets in longevity. Certain enzymes in the body, known as sirtuins (SIRTs), are involved in cellular aging processes. These enzymes were first studied in yeast, where increased activity was associated with longer lifespan.

Naturally occurring compounds found in plant foods, such as curcumin (a compound found in turmeric), have been studied for their potential role in supporting sirtuin activity. This has led scientists to explore whether plant-based diets may support healthy aging. However, more research is needed before drawing firm conclusions.

Health concerns of a vegan diet

Despite the benefits of plant-based foods, eliminating animal products can increase the risk of missing certain essential nutrients.

Nutritional deficiencies are a common concern for vegans, particularly if the diet is poorly planned. Deficiencies may include vitamin B12, vitamin D, iron, calcium, and other minerals.

Vitamin B12 is of particular concern, as it is not naturally present in plant-based foods and must be obtained from fortified foods or supplements.

Iron from plant sources (non-heme iron) is less efficiently absorbed than iron from animal sources (heme iron). As a result, vegans may need higher iron intake or supplementation to maintain healthy levels.

Calcium intake may also be lower in vegan diets because dairy products are a primary source of calcium in non-vegan diets. Vegans often rely on fortified foods or supplements to meet their needs.

Some research suggests that diets including moderate amounts of animal products may be associated with lower risk of certain conditions. However, health outcomes depend on many factors, including overall diet quality, lifestyle, genetics, and healthcare access.

A balanced and diverse diet is essential for good health. Vegans should plan carefully to ensure adequate intake of all essential nutrients by consuming a wide variety of plant foods and using fortified foods or supplements when needed.

Are vegans immune to nutrient deficiencies?

No. Vegans are not immune to nutrient deficiencies. In fact, without careful planning, vegan diets may increase the risk of deficiencies.

Only a well-planned vegan diet that includes fortified foods or supplements can reliably provide all essential nutrients. Poorly planned vegan diets can easily fall short.

Vegans should focus on dietary variety and intentional nutrient intake to meet their nutritional needs.

What nutrients do vegan diets commonly lack?

Comparisons between vegan and non-vegan diets suggest that even with fortified foods, vegan diets may contain lower levels of certain nutrients, including:

• Vitamin B12

• Vitamin D

• Long-chain omega-3 fatty acids (EPA and DHA)

• Iron (ferritin levels)

• Iodine

• Zinc

Some vitamins, such as vitamin B12 and preformed vitamin A, do not naturally occur in plant foods. Fortified foods and supplements are often necessary to meet requirements.

A well-planned vegan diet can meet nutritional needs, but it often requires supplementation.

Key nutrients of concern for vegans

1. Vitamin B12

Vitamin B12 is essential for nervous system function and red blood cell formation. It is not naturally found in plant-based foods.

Vegans must obtain vitamin B12 from fortified foods or supplements. Deficiency can lead to anemia, neurological symptoms, and long-term nerve damage if left untreated.

Symptoms of deficiency may include:

• Fatigue

• Loss of appetite

• Numbness or tingling

• Mood changes

• Memory issues

Adults over 50 are also advised to use fortified foods or supplements, regardless of diet, due to reduced absorption with age.

2. Vitamin D

Vitamin D supports calcium absorption and bone health and plays a role in immune and muscle function.

Sun exposure is a natural source, but factors such as skin tone, geographic location, sunscreen use, and age can limit vitamin D production. Fortified foods alone often do not provide sufficient amounts.

Vegans may benefit from vitamin D supplements, including vegan-friendly D3 options.

Symptoms of deficiency may include:

• Bone pain

• Fatigue

• Muscle weakness

• Mood changes

3. Iron

Iron is required for oxygen transport, energy metabolism, and red blood cell production.

Plant-based diets provide non-heme iron, which is less efficiently absorbed than heme iron from animal foods. Vegans may need higher iron intake and should combine iron-rich foods with vitamin C to improve absorption.

Symptoms of deficiency may include:

• Fatigue

• Weakness

• Cold hands and feet

• Dizziness

• Brittle nails

Iron supplementation should only be used when necessary, as excessive iron can be harmful.

4. Long-chain omega-3 fatty acids

EPA and DHA support brain, eye, and cardiovascular health. These fatty acids are primarily found in fish.

Plant foods contain ALA, which the body converts to EPA and DHA at a low rate. As a result, vegans often have lower levels of EPA and DHA.

Algae-based supplements provide a vegan source of EPA and DHA.

5. Zinc

Zinc supports immune function, metabolism, and tissue repair.

Plant foods contain zinc, but absorption is reduced due to phytates. Vegans may require higher intake or supplementation.

Symptoms of deficiency may include:

• Hair loss

• Delayed wound healing

• Impaired immune function

6. Calcium

Calcium is essential for bone, muscle, and nerve function.

Vegans rely on fortified foods and certain plant sources, such as leafy greens and calcium-set tofu. However, intake may still fall below recommended levels.

Vitamin D status also affects calcium absorption.

7. Iodine

Iodine supports thyroid function and metabolism.

Vegans may be at higher risk of deficiency due to variable iodine content in plant foods. Iodized salt and supplements are common solutions.

Symptoms may include:

• Fatigue

• Weight changes

• Cold sensitivity

• Hair loss

If you are worried about taking supplements, you don't have to be afraid. Why Not Natural has completely natural supplements for fighting your nutritional deficiencies. 

Check out Why Not Natural to see how you can be a vegan without compromising your health.

Takeaway: Being vegan requires intentional nutrition

A vegan diet can support good health, but it requires careful planning. Supplements and fortified foods play an important role in helping vegans meet their nutritional needs.

If you follow a vegan lifestyle, consider speaking with a healthcare provider or registered dietitian to ensure your diet meets your individual needs.

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Disclaimer

The statements in this article have not been evaluated by the Food and Drug Administration. The products mentioned are not intended to diagnose, treat, cure, or prevent any disease. Please check with a doctor before starting any new supplement and to ensure the advice in this article is right for you.