Can a vegan diet cause nutritional deficiency?

Question

Hello doctor,

I am a 37-year-old woman with no health ailments who recently transitioned to a vegan diet, thinking it would be a healthier lifestyle choice. However, lately, I have been feeling incredibly fatigued, and I am worried that I might be missing out on crucial nutrients. I do not want to give up on veganism, but I need to know if I am doing something wrong. Are there any specific nutrients that I might be deficient in? Is there any specific medicine or supplement that I should be taking? Please help me understand what I need to do to make sure I am getting all the essential nutrients from a plant-based diet. Please assist.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I read your query and can understand your concern.

Following a vegan diet is not an issue, but give your body time to adapt to it and gradually you can shift. Yes, you need to add some supplements to cover initially before you can manage vegan food and its cost along with availability can be an issue too. Yes, anything that comes from animals cannot be part of a vegan diet. I feel that I should gradually shift to a Mediterranean diet (The Mediterranean diet includes lots of healthy foods like whole grains, fruits, vegetables, seafood, beans, and nuts.) rather than a vegan diet completely.

It mainly relies on the greater intake of plant-based food products and the limited consumption of meat products.

It is composed of dietary practices that significantly lower the risk of health problems like diabetes, cancer, depression, heart attacks, obesity, etc. The diet includes the

Regular intake of fruits and vegetables

Frequent consumption of whole grains and legumes.
Daily use of olive oil, nuts, and seeds as a source of fats.
A moderate intake of dairy products.
Occasional consumption of eggs, meat, fish, and wine.
Seldom intake of honey and added sugars.

Foods to avoid on a Mediterranean diet

Before following a strict Mediterranean diet plan, you need to avoid certain types of food, such as
Butter and refined oils.
Refined grains like white bread and pasta, pizza, and food products made from white or refined flour
Processed and packaged food products.
Red meat.
Desserts with high added sugars.
This will also help you build your gut health to attain a vegan diet.

These are a few tips, but you need to have a personalized dietary consultation once.

I hope this helps.

Thank you, and take care.

Regards.