The Academy of Nutrition and Dietetics has affirmed that appropriately planned vegan diets are nutritionally adequate for adults, offering long-term benefits for cardiometabolic health. Key nutrients requiring attention include vitamin B12, iron, calcium, vitamin D, and protein.
Vitamin B12 is crucial for a healthy nervous system and red blood cell production. As B12 is not naturally abundant in plant foods, vegans must rely on fortified foods (like nutritional yeast), daily supplements of at least 10 mcg, or weekly high-dose supplements of 2,000 mcg.
Iron absorption from plant-based sources (non-heme iron) can be enhanced by pairing iron-rich foods with vitamin C. Consumption of tea or coffee with meals should be avoided as they can hinder iron absorption.
Calcium and vitamin D are vital for bone density. While calcium is found in leafy greens and fortified tofu, vitamin D absorption is key. Experts recommend daily intake of 1,000 to 2,000 IUs of vitamin D, often supplemented via lichen-derived vegan D3.
Plant proteins are complete when a variety of whole grains, legumes, and nuts are consumed. However, due to lower digestibility, older vegans may need 1.3 to 1.5 grams of protein per kilogram of body weight to prevent muscle loss.
While studies indicate lower risks of heart disease and Type 2 diabetes for vegans, insufficient calcium, vitamin D, and protein can increase fracture risk. A shift to a whole-food vegan diet can potentially increase life expectancy. Monitoring B12, vitamin D, and iron levels through annual blood tests is recommended for those adopting a plant-based lifestyle.