Are There Any Downsides to Being Vegan? An Honest Look

December 7, 2025 •

4 min read

According to a review of evidence in the journal Nutrients, vegans are at a higher risk of specific nutritional deficiencies unless they consume appropriate supplements or fortified foods. This raises the critical question for many considering the lifestyle: are there any downsides to being vegan that could impact overall health and well-being?

Quick Summary

This article explores the potential drawbacks of a vegan diet, including risks of nutrient deficiencies, social challenges, and practical difficulties that require careful planning to mitigate for a healthy lifestyle.

Key Points

Nutrient Gaps: Without fortification or supplements, vegan diets often lack sufficient vitamin B12, vitamin D, calcium, and Omega-3 fatty acids.
Bioavailability: Plant-based sources of iron and zinc are less readily absorbed by the body than animal sources, requiring careful dietary planning.
Social Hurdles: Dining out and navigating social events can be challenging, as vegan options may be limited or require extensive research.
Increased Planning: A well-balanced vegan diet demands more conscious meal planning and preparation to ensure a complete nutrient intake.
Cost Factor: While staple plant foods are cheap, relying on supplements and specialty vegan products can sometimes increase overall food costs.
Digestive Adjustments: The high fiber content of a whole-foods plant-based diet can lead to initial digestive changes like bloating or gas for some individuals.
Environmental Trade-offs: Though better than meat-heavy diets, veganism relies on agriculture which has its own environmental costs, especially for resource-intensive or imported crops.

The Nutritional Challenges of a Vegan Diet

While a well-planned vegan diet can offer numerous health benefits, excluding all animal products presents a unique set of nutritional challenges that must be addressed with careful planning. Failing to do so can lead to deficiencies in several key vitamins and minerals.

The Critical Concern of Vitamin B12

Vitamin B12 is arguably the most significant nutrient of concern for vegans. It is naturally found almost exclusively in animal products, meaning plant-based diets contain virtually none unless the food is fortified. A B12 deficiency, if left untreated, can lead to serious neurological and hematological issues. Vegan individuals must obtain B12 through fortified foods, such as plant milks and cereals, or through supplementation.

Bioavailability Issues with Minerals like Iron and Zinc

Plant-based diets contain non-heme iron, which is less efficiently absorbed by the body than the heme iron found in meat. While vegans' overall iron intake may be adequate, absorption is a key issue. Similarly, the bioavailability of zinc from plant sources can be reduced by phytates found in whole grains, legumes, and nuts. To counter this, consuming iron and zinc-rich plant foods with sources of vitamin C can improve absorption.

Potential Deficiencies in Omega-3s, Calcium, and Vitamin D

Omega-3 fatty acids, particularly EPA and DHA, are crucial for heart and brain health and are predominantly found in fish. While vegan diets can provide alpha-linolenic acid (ALA) from sources like flaxseed and walnuts, the body's conversion of ALA to EPA and DHA is inefficient. Vegans should consider algae-based supplements to ensure adequate intake. Calcium and vitamin D, vital for bone health, can also be challenging to obtain. Vegans rely on fortified plant milks and cereals for calcium, and sunlight exposure or supplements for vitamin D, as the vegan-friendly D2 variant is less bioavailable than the animal-derived D3. Research has shown lower bone mineral density and higher fracture rates in some vegans compared to omnivores.

The Complexity of Protein Intake

Contrary to a common misconception, a vegan can get enough protein by eating a varied diet. However, most plant-based proteins are not 'complete' proteins, meaning they lack one or more of the nine essential amino acids. Vegans must consciously combine different protein sources throughout the day, such as legumes, nuts, seeds, and grains, to create a complete amino acid profile. The lower digestibility of some plant proteins also requires a higher overall intake to match the protein needs of an omnivore.

Practical and Social Difficulties

Beyond the nutritional aspect, adopting a vegan lifestyle involves practical adjustments and social navigation that some find challenging.

Meal Planning and Preparation

Increased Research: Becoming and remaining vegan requires ongoing vigilance. Consumers must carefully read food labels, as many unexpected products contain animal derivatives like whey, casein, or gelatin.
Cooking Adjustments: Meal preparation can become more time-intensive, demanding new recipes and cooking techniques to create satisfying and nutritionally balanced dishes.
Appetite Management: The high fiber content of whole plant foods can increase satiety, but some new vegans may struggle to consume enough calories to maintain energy levels.

The Cost of Specialty Vegan Products

While a whole-foods-based vegan diet can be quite affordable, relying on specialty products like mock meats, vegan cheeses, and high-quality supplements can increase grocery expenses. This makes a budget-friendly vegan diet contingent on focusing on staples like grains, beans, and produce, rather than processed alternatives.

Navigating Social Situations and Dining Out

Eating out can be a significant social hurdle. Although vegan options are increasing, they remain limited in many areas, and navigating menus requires extra effort and questioning. Social gatherings and family events can also create awkwardness or pressure from non-vegan friends and relatives. Finding common ground often depends on communication and planning, such as bringing a dish to share.

A Comparison of Vegan vs. Omnivore Diet Challenges


Aspect	Vegan Diet Challenges	Omnivore Diet Challenges
Nutrient Balance	Requires careful planning and supplementation for critical nutrients (B12, D, Omega-3s).	Higher risk of consuming excess saturated fats and cholesterol.
Sourcing & Cost	Specialty products can be expensive; affordability relies on whole foods.	Potentially cheaper and more convenient in mainstream markets.
Social Settings	Limited restaurant options; potential for social friction or isolation.	Wider acceptance; less planning needed for dining out.
Environmental Impact	Monoculture crops for staples can have environmental costs.	Significantly higher land use and greenhouse gas emissions associated with animal agriculture.

Environmental Considerations

While often praised for its lower environmental footprint, veganism is not without its own environmental drawbacks. The increased global demand for certain vegan-staple crops like soy, almonds, and avocados can lead to resource-intensive farming practices and monocropping. Monoculture can contribute to soil degradation, erosion, and biodiversity loss. Additionally, sourcing foods that require significant transport from around the world can increase the carbon footprint of a vegan diet. Thoughtful sourcing and an emphasis on local, seasonal produce can help mitigate these impacts.

Conclusion: Mitigating the Downsides

There are clear downsides to being vegan, primarily involving nutritional planning, potential extra cost, and social navigation. However, these challenges are far from insurmountable. With sufficient research, a commitment to whole foods, and, where necessary, strategic supplementation, the nutritional pitfalls can be completely avoided. Practical difficulties are diminishing as veganism becomes more mainstream, leading to more accessible options and greater societal understanding. The optimal approach for anyone considering a vegan diet is to start with a well-researched, balanced plan and to consult with a healthcare professional to ensure all nutritional needs are met. For further authoritative information on this topic, consider reviewing the research published on the National Institutes of Health website.

Frequently Asked Questions

A poorly planned vegan diet can lead to nutrient deficiencies, particularly in vitamin B12, calcium, vitamin D, and Omega-3s. However, with careful planning, fortification, and supplementation, a vegan diet can be nutritionally complete and healthy for all stages of life.

Vitamin B12 is the most significant nutrient challenge, as it is found almost exclusively in animal products. Vegans must rely on fortified foods or supplements to meet their needs for this essential vitamin.

No, just like any diet, veganism can include unhealthy processed foods high in sugar, fat, and sodium. The health benefits depend heavily on a diet rich in whole, nutrient-dense plant foods.

A vegan diet based on whole foods like grains, beans, and vegetables can be very affordable. However, expenses can increase if you rely heavily on specialty vegan products, supplements, and processed alternatives.

Vegans can manage social challenges by communicating their dietary needs in advance, planning ahead for dining out, or bringing a vegan-friendly dish to share at social gatherings.

Yes, it is possible for vegans to get enough protein. The key is to consume a variety of protein sources, such as legumes, nuts, seeds, and tofu, throughout the day to ensure a complete amino acid profile.

While generally lower than meat production, some vegan staples like almonds and soy contribute to environmental issues, including resource-intensive farming and monoculture. Sourcing locally and choosing a varied diet helps reduce this impact.