Vegan Nutrition: BBC's Insights into Essential Nutrients for Vegans and Pro tips to Avoid Deficiencies
In recent years, the number of vegans in the UK has surged, with over 629,000 people worldwide participating in Veganuary in 2022 and 83% of participants planning a permanent diet change. However, a well-planned vegan diet is essential to avoid nutrient deficiencies that can arise from the lack of certain nutrients found primarily in animal products.
One such nutrient is Vitamin B12, which is primarily sourced from animal products and vegans are at risk of deficiencies. A study found that UK vegans consume only 10% of the recommended levels of vitamin B12. This vitamin plays a crucial role in the production of important brain chemicals like serotonin and dopamine, and deficiency can lead to neurological issues and anemia. The Vegan Society suggests eating fortified foods or taking supplements to meet vitamin B12 needs.
Another nutrient of concern is choline, found in egg yolks, meat, and dairy, with limited amounts in plant foods. Vegans are at higher risk of choline deficiency since the richest sources are animal-based. Choline is essential for liver function, brain development, and muscle function, and vegan diets require careful planning or supplementation to meet choline needs.
Tryptophan, a building block for serotonin, is found in vegan sources but may be absent from regular intake. Supplementing with 5-HTP can increase serotonin during sub-optimal tryptophan intake. Tryptophan deficiency is less common but depends on overall protein quality and dietary variety.
Iodine is essential for the speed of production of brain cells and formation of their protective layering, according to a 2018 study. Vegans can be at risk of iodine deficiency if they do not use iodized salt or consume iodine-rich seaweeds. Iodized salt, table salt fortified with iodine, is recommended by the World Health Organization. Seaweed is a high-iodine vegan option that may cause overload.
Omega-3 fatty acids, particularly the long-chain omega-3 fats EPA and DHA, mainly come from fish and some animal products. Plant sources provide ALA, a precursor that the body converts inefficiently to EPA and DHA. Vegans often have lower levels of EPA/DHA and may consider algae-based omega-3 supplements to maintain optimal levels. DHA, a type of omega 3 fat, forms part of the brain's structure and is involved in increasing the size of the memory, learning, and emotion centres of the brain.
A balanced vegan diet, when carefully planned, can provide a nutrient-rich profile with improved vitamin and minerals, reduced harmful fats and compounds found in animal products, and lower dementia risk by almost 40%, according to a 2019 study. A well-planned vegan diet that includes supplementation (particularly for B12 and possibly omega-3s) and careful food choices can mitigate most of these risks.
References: [1] Nutrition and Healthy Eating. (2022). Vegan Diet. Retrieved from https://www.nhs.uk/live-well/eat-well/vegan-diets/ [2] The Vegan Society. (2022). Veganism and Nutrition. Retrieved from https://www.vegansociety.com/go-vegan/nutrition-health/nutrition-information [3] The Vegan Society. (2022). Vitamin B12. Retrieved from https://www.vegansociety.com/whats-new/news/vitamin-b12 [4] The Vegan Society. (2022). Omega-3. Retrieved from https://www.vegansociety.com/whats-new/news/omega-3 [5] The Vegan Society. (2022). Choline. Retrieved from https://www.vegansociety.com/whats-new/news/choline
Single capsule doses of mood support supplements, rich in vitamins B12 and other essential nutrients, can help vegans meet their nutritional requirements, especially for vitamin B12 which is primarily sourced from animal products and often deficient in vegan diets. The science of health-and-wellness and nutrition highlights the importance of maintaining adequate levels of nutrients like B12 for optimal brain chemical production and general health.
