As more people embrace plant-based eating, veganism has grown from a trend into a lifestyle. But is it all leafy greens and superfoods? While vegan diets have benefits to many, they can also leave gaps in nutrients, especially if not carefully balanced. Are you feeling constantly tired or noticing a dip in your mood? You might be missing key nutrients. Let’s dive in and uncover what these deficiencies look like—and what you can do about them.
Tiredness and Low Energy: Your Body’s Fuel Light
Ever had that low fuel warning light flash on your car dashboard?
Your body gives similar signals when it’s running on empty. Fatigue, foggy thinking, and sluggishness are common complaints among vegans, which can sometimes be linked to low iron or B12 levels. B12 plays an important role in helping the body to make brain chemicals that support mood and over all brain function as well as contributing towards the reduction of tiredness and fatigue. For vegans, B12 is particularly tricky. Since it’s found abundantly in animal products, it’s absent in plant-based foods. Iron, while present in plant sources like lentils and spinach, isn’t as easily absorbed as the iron from animal proteins. This combination can leave vegans more vulnerable to low energy levels if not addressed.
Recommendation: Supporting B12 levels on a vegan diet requires a mindful approach. Include B12-rich foods like nutritional yeast and consider a reliable B12 supplement, preferably in the methylcobalamin form. Regularly check your B12 levels with your healthcare provider to stay on track. For iron, support absorption by pairing iron-rich foods with vitamin C sources—for example, adding strawberries to a spinach salad
Low Immunity: Is Your Body Defending Its Castle?
Think of your immune system as the walls of a castle, guarding against unwanted invaders. If your defences are weak, you’ll feel it. Frequent colds, slow healing, and even digestive and skin issues can signal low immunity, sometimes stemming from nutrient gaps. Zinc and vitamin D play key roles here. Zinc, found abundantly in shellfish and red meat, is often lower in plant-based diets. Vitamin D, known as the “ sunshine vitamin ,” is scarce in both plant and animal foods but can become especially limited in vegan diets.
Without adequate amounts of these nutrients, your immune system may struggle to mount a proper defence, leaving you more susceptible to infections and illnesses.
Recommendation: Support your zinc intake by including seeds, nuts, and whole grains. For vitamin D, spend time in sunlight if possible and consider a vegan-friendly D3 supplement, especially during the darker months if you live in the northern hemisphere.
Mood and Mental Health: The Brain’s Nutritional Needs
How often do we consider the impact of what we eat on our mood?
The brain depends on key nutrients like omega-3 fatty acids, B vitamins (including B12 and folate), and magnesium to regulate neurotransmitters that shape our feelings of contentment, safety, and satisfaction. In vegan diets, omega-3s, vital for cognitive function , can be challenging to obtain since their most potent sources are fatty fish however, the body can convert smaller amounts plant-based sources of ALA rich foods found in flaxseeds, walnuts and chia seeds. B12 and folate are essential for neurotransmitter synthesis , and deficiencies in these may gradually lead to irritability and low mood. Folate is abundant in many plant foods, including leafy greens and legumes. Magnesium is also crucial in maintaining mental balance, requiring careful attention in plant-based diets.
Recommendation: ALA found in ground flaxseed or chia seeds to enhance your diet with plant-based omega-3s. For B vitamins, look for fortified foods and consider a B-complex supplement. Dark leafy greens, nuts, dark chocolate and whole grains can help support magnesium levels.
Keep in mind that diet is only one factor affecting mood and mental health. If you’re experiencing ongoing changes in mood, anxiety, or other mental health concerns, consulting with your GP or a mental health professional is essential.
Cognitive Function: Clarity vs. Brain Fog
Imagine trying to navigate through a thick fog—you can't see clearly, and every step feels uncertain. That’s often how nutrient deficiencies manifest cognitively. The brain needs steady fuel, but without nutrients like choline and DHA, mental clarity and focus can suffer. Choline, critical for memory, mood and muscle control and becomes even more necessary when a diet is devoid of B12 and folate. Choline is abundant in beef liver and eggs but found in smaller amounts in plant foods like soybeans, potatoes, kidney beans, and quinoa. DHA, a type of omega-3 , is another essential for brain function that is difficult to get from plant sources alone.
Recommendation: Support choline intake with foods like tofu, broccoli and chickpeas and consider a vegan DHA supplement such as Mastermind, which is derived from algae for to support normal brain function.
Muscle and Bone Health: The Foundation of Physical Strength
Our bones and muscles form the structural foundation of our body, requiring specific nutrients to maintain their strength and function. Calcium, vitamin D, and protein are essential for normal bone and muscle maintenance. While these nutrients can be obtained on a vegan diet, it may require more careful planning.
Calcium: While dairy products are off-limits for vegans, many plant foods are rich in calcium. Some, like kale, bok choy, and broccoli, have high calcium absorption rates comparable to or better than dairy. However, excessive consumption of plant sources like spinach contains oxalates that may inhibit calcium absorption .
Protein: Plant-based and vegan diets can provide all necessary amino acids when they include a variety of protein sources. The focus should be on consuming enough total protein from diverse sources such as legumes, nuts, seeds, and whole grains.
Recommendation: Include calcium-rich plant foods like leafy greens and tofu. Ensure adequate vitamin D through sunlight exposure and supplementation. Diversify protein sources with legumes, whole grains, nuts, and seeds, aiming to include a variety of protein sources throughout the day.
Avoiding the Vegan Con: Watch Out for UPFs
It’s easy to fall into the trap of ready-made vegan and plant-based foods, but these can be highly processed and low in nutritional value. Many vegan products are Ultra-Processed Foods (UPFs ), which can lead to an imbalance in nutrients, as they’re often packed with added sugars, refined oils, and artificial additives. While convenient, these foods may leave you feeling sluggish and nutrient-deprived in the long run.
Recommendation: Focus on whole, unprocessed foods as much as possible. Choose fresh vegetables, whole grains, and legumes over processed vegan alternatives to maximise nutrient intake and support optimal digestion.
Is Veganism Right for You Long-Term?
So, is it safe to be vegan long-term?
Absolutely, but it requires awareness, balance, and often a little extra planning. Veganism can be a healthy choice when you pay attention to these key nutrients but overlooking them could lead to nutrient deficiencies that impact your quality of life.
If you’re following or considering a vegan diet, make it a priority to check in with your nutrient levels regularly. Small dietary adjustments or well-chosen supplements can make a world of difference, helping you thrive on a plant-based path.
*The advice in this article is for information only and should not replace medical care. As with any nutritional supplement please consult your qualified healthcare professional before use, especially if pregnant, breastfeeding, if you have a known medical condition or are taking medication. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
Genna Nelson
Nutritional Therapist | GN Wellness
