People adhere to a vegan diet for a variety of reasons. Some have ethical, religious, cultural, or environmental concerns about consuming animal products. Others follow a plant-based lifestyle for health reasons.

But is eating a vegan diet actually healthy? A common belief about plant-based diets is that they don’t supply sufficient protein, iron, calcium, and vitamin D – nutrients commonly obtained by consuming meat and dairy products. Research indicates that for most individuals, a vegan diet does provide what the body needs and offers many health benefits.1 It just takes proper planning and some savvy additions and substitutions.

Health benefits of going vegan

Recent research points to specific health benefits of eating plant-based meals. Compared to individuals who follow diets that include meat, a vegan diet is associated with lower risks of:2 

  1. Heart disease. Diets rich in whole grains, legumes, vegetables, fruits, nuts, and seeds are linked to a reduced risk of factors that play a part in developing heart disease. For example, vegans are less likely to have a large waist circumference, elevated blood sugar levels, excess inflammation, and high blood pressure. 
  2. Type 2 diabetes. Research links plant-based diets – particularly those high in green leafy vegetables and fruit – with an overall reduced risk of developing diabetes. Multiple studies link a higher intake of unprocessed and processed red meat to a higher risk of developing type 2 diabetes.  
  3. Cancer. Eating more nuts, fruits, vegetables, and whole grains is linked to a decreased risk of all cancers. A vegan diet that's high in legumes (beans and lentils) is linked to a decreased risk of gastrointestinal cancers.
  4. Weight gain and obesity. Research shows that individuals who eat a vegan diet typically have a lower body mass index (BMI) than those who eat meat. Eating a plant-based diet might protect against general weight gain as well.

Plant-based diets are also known to improve the makeup of the gut microbiome, a complex microorganism community that affects a person’s health and well-being.2

Vegan diet: How to get the nutrients you need

For vegans, getting enough of certain nutrients can sometimes be a challenge. But you can still find ample amounts in vegan-friendly sources. If you’re not meeting your nutritional needs through food, then your health-care professional might recommend a supplement.2,3

Protein: Protein keeps skin, bones, muscles, and organs healthy. Protein needs vary with age, weight, health, activity level, and other factors, such as pregnancy. Individuals who follow a vegan diet might need to consume slightly more protein than those who eat meat and dairy because protein from whole grains and legumes is harder to digest than animal protein.1,4

The Dietary Guidelines for Americans recommends choosing a variety of proteins, such as:,5

  • Edamame
  • Green peas
  • Beans, such as garbanzo, kidney, black, pinto, or cannellini beans
  • Lentils
  • Nutritional yeast
  • Nuts and nut butter
  • Quinoa
  • Seeds
  • Seitan (wheat gluten-based); tofu and tempeh (both soy-based)
Calcium and vitamin D: Calcium builds and maintains strong teeth and bones. Dark green vegetables are good plant sources.
Calcium is in foods such as:1,6
  • Kale
  • Broccoli
  • Bok choy
  • Tofu
  • Fortified plant-based dairy, such as oat milk, soy yogurt, etc.  
  • Fortified cereals

Some vegetables, such as spinach and Swiss chard, have high calcium content but also contain high amounts of compounds called oxalates, which lower calcium absorption (and can contribute to kidney stones). Boiling these leafy greens can lower the oxalate content.1,2

Vitamin D, also essential for bone health, is commonly found in fortified foods, including plant-based milk, cereals, and fruit juices. It’s also produced by the body when skin is exposed to the sun.1

Vitamin B12: Vitamin B12 is necessary to produce red blood cells and prevent anemia, a condition in which there aren't enough healthy red blood cells to carry oxygen throughout the body. Vitamin B12 is found almost exclusively in animal products, making it difficult to get enough from a vegan diet.

Keep in mind that being deficient in vitamin B12 can sometimes go undetected. That's because a high intake of folate – a vitamin commonly consumed in most vegan diets – can mask a B12 deficiency.

Consider adding vitamin B12 to a vegan diet with: 

  • Nutritional supplements
  • Vitamin-enriched cereals 
  • Fortified soy products
  • Fortified nutritional yeast

Iron: Iron is vital to red blood cells, helping to transport oxygen. Because the body doesn’t absorb iron from plant sources as easily as from animal products, vegans might need to increase their consumption of iron-rich foods. 

Good sources of iron include:6

  • Dried beans and peas
  • Lentils
  • Enriched cereals
  • Whole-grain products
  • Dark leafy green vegetables
  • Dried fruit 

Another recommendation is to eat foods rich in vitamin C along with iron-containing foods. Vitamin C helps the body absorb iron. Vitamin C-rich foods include peppers, strawberries, citrus fruits, tomatoes, cabbage, and broccoli.1,4

Zinc: Zinc helps the body make protein and grow cells. Research shows that zinc in the diet specifically supports the immune system and vision.Like iron, zinc is not as easily absorbed from plant sources as it is from animal products. 

Vegan food sources of zinc include:2,4

  • Whole grains
  • Soy products
  • Lentils
  • Beans
  • Seeds and nuts
  • Wheat germ 
  • Fortified cereals

Omega-3 fatty acids: Evidence indicates that docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) omega-3 fatty acids lower the risk for heart disease. And for women, research shows that omega-3s support a healthy pregnancy and fetal development.4

The body can't produce omega-3 fatty acids on its own. Since a vegan diet doesn't include fish, both DHA and EPA might be lacking. Another type of omega-3 fatty acid, alpha-linolenic acid (ALA), is found mainly in plant foods. And even though the body can convert some ALA to DHA, the amount is very small. 

Vegan sources of DHA and EPA:7,8 

  • Seaweed products 
  • Algal (algae) oil 

Vegan sources of ALA include:9 

  • Flax and chia seeds
  • Walnuts
  • Canola oil
  • Edamame

Plant-based supplements and fortified products are also available.

IodineThyroid hormones are made partly of iodine. Thyroid hormones help control the body’s metabolism and play an essential role in muscle growth. Iodine can easily be added to food by using iodized salt or by eating seaweed.Being deficient in iodine can lead to the thyroid getting bigger and a condition called goiter.5 

Tips for going vegan

Moving fruits and vegetables from a side dish to the center of mealtime sounds easy enough, but it can be difficult to switch gears and revamp your diet. Here are some tips that can help.

  • Take baby steps. Incorporate one or two vegan meals a week. Slowly add more meatless options as you become accustomed to eating a vegan diet. 
  • Have vegan options on hand. Keep your kitchen stocked with ingredients that make it easy to put meatless meals into regular rotation. Or try substituting protein-rich foods for meat in your favorite recipes, such as:
    • Beans, peas, and lentils in casseroles, soups, and salads
    • Vegetarian refried beans instead of meat in burritos and tacos
    • Tofu in stir-fry dishes
    • Portobello mushroom burger instead of a hamburger
  • Add texture and flavor. Plant-based eating doesn’t have to be bland. A few tweaks can make meals delicious.6
    • Add a heartier texture with mushrooms, jackfruit, eggplant, carrots, or artichoke hearts
    • Create savory (umami) flavor by adding dried tomatoes, mushrooms, sweet potatoes, olives, toasted nuts, or butternut or acorn squash
    • Slowly sauté onions in olive oil to develop a brown color and caramelized flavor
    • Increase the amount and variety of herbs, spices, and garlic in a dish
  • Limit processed foods. “Vegan” doesn’t always mean healthy. Plant-based meat alternatives, including “meat” balls, burgers, crumbles, “chicken” tenders, and “fish” filets, have come a long way in texture and flavor. But it’s unclear if replacing animal protein with processed plant-based meat alternatives provides the same benefit as whole-food, plant-based protein options.4,6 
  • Know your own health risks. Consult with your health-care team if you have diabetes or kidney disease. Plant-based foods can be high in nutrients that individuals with diabetes or kidney problems need to limit, including potassium, phosphorus, sodium, and carbohydrates. A dietitian can help you strike a healthy balance.10
  • For some people, going completely vegan can be difficult or too strict. If so, then consider a “flexitarian” diet that focuses primarily on plant-based foods, with the occasional meat or fish meal. Or perhaps a plant-forward meal, where fruits, vegetables, and other healthy plant foods are the stars, and lean meat is relegated to a minor supporting role on the plate. These types of diets can offer similar health benefits to "going vegan." 

A word from Thorne

Thorne offers several vegan-verified options. Daily Greens Plus contains additional antioxidant and adaptogen support for 360-degree foundational support.* Thorne’s B-Complex #12 – a complete B complex with additional B12 and folate (in their active, tissue ready forms) – is verified vegan. Explore Thorne’s other vegan-verified products here.


References

  1. Building a healthy vegetarian diet: Myths and facts. Academy of Nutrition and Dietetics. https://www.eatright.org/health/wellness/vegetarian-and-plant-based/building-a-healthy-vegetarian-diet-myths. [Accessed Aug. 8, 2023]
  2. Craig WJ, Mangels AR, Fresan U, et al. The safe and effective use of plant-based diets with guidelines for health professionals. Nutrients 2021;13(11):4144.
  3. Vegans may lack essential nutrient intake. Mayo Clinic. https://newsnetwork.mayoclinic.org/discussion/vegans-may-lack-essential-nutrient-intake-mayo-clinic-study-reports/. [Accessed Aug. 8, 2023]
  4. Vegetarian diet: How to get the best nutrition. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/vegetarian-diet/art-20046446. [Accessed Aug. 8, 2023]
  5. Tips for eating more plant-based proteins. Mayo Clinic. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/tips-for-eating-more-plant-proteins. [Accessed Aug. 8, 2023]
  6. Vegan and vegetarian meal planning for diabetes and kidney disease. American Diabetes Association. https://diabetes.org/healthy-living/recipes-nutrition/meal-planning/vegan-meal-planning-tips. [Accessed Aug. 8, 2023]
  7. Rocha CP, Pacheco D, Cotas J, et al. Seaweeds as valuable sources of essential fatty acids for human nutrition. Int J Environ Res Public Health. 2021;18(9):4968.
  8. Li J, Pora BLR, Dong K, Hasjim J. Health benefits of docosahexaenoic acid and its bioavailability: A review. Food Sci Nutr. 2021;9(9):5229-5243.