Do Vegans Have Less Health Problems? Unpacking the Science

November 18, 2025 •

3 min read

According to a 2022 meta-analysis, a vegan diet is associated with lower body weight and a reduced risk of certain cancers, raising the crucial question: do vegans have less health problems than meat-eaters? This question, however, is more complex than a simple yes or no, as health outcomes depend heavily on the quality of any diet and careful nutritional planning.

Quick Summary

This article explores the health outcomes associated with a vegan diet, comparing its benefits, such as reduced risk for cardiovascular disease and cancer, with its potential drawbacks, including deficiencies in key nutrients like vitamin B12 and calcium. It examines how a well-planned vegan diet can support long-term wellness, while acknowledging critical lifestyle factors and potential risks.

Key Points

Reduced Chronic Disease Risk: Well-planned vegan diets are associated with lower rates of cardiovascular disease, type 2 diabetes, and certain cancers.
Improved Cardiovascular Markers: Vegans typically have lower cholesterol, blood pressure, and BMI, which are key indicators of better heart health.
Potential for Nutrient Deficiencies: A strict vegan diet can lead to deficiencies in essential nutrients like vitamin B12, vitamin D, calcium, and omega-3 fatty acids if not properly planned.
Higher Fracture Risk: Some studies show vegans have a higher risk of fractures due to lower bone mineral density, likely linked to inadequate calcium and vitamin D intake.
Lower BMI and Weight Management: The high fiber content and lower calorie density of many plant-based foods can make weight management easier for vegans.
Importance of Supplements: To mitigate risks, vegans must regularly use fortified foods or supplements for nutrients like Vitamin B12, Vitamin D, and DHA/EPA.
Observational Limitations: Many studies comparing vegans and omnivores are observational, meaning confounding lifestyle factors can influence results and make direct causation difficult to prove.

Comparing Vegan vs. Omnivore Health Outcomes

Comparing the health outcomes of vegans and omnivores reveals both potential advantages and critical risks for each dietary pattern. A balanced vegan diet is typically lower in saturated fat and cholesterol, which can improve cardiometabolic health. However, careful planning is required to avoid deficiencies when excluding animal products. Omnivorous diets can provide complete nutrition more easily, but may contain more saturated fat and cholesterol, potentially increasing chronic disease risk. Lifestyle factors, such as exercise and lower rates of smoking among vegans, can also influence observed health benefits.

Cardiovascular Health: A Clear Advantage for Plant-Based Diets

Studies, including a 2019 analysis, show diets higher in plant foods are linked to reduced cardiovascular disease risk. Vegans often have lower BMIs, cholesterol, and blood pressure, markers associated with better heart health. This is attributed to the high fiber, antioxidant, and phytochemical content in plant-based diets.

Cancer Risk: Mixed Evidence and Lifestyle Factors

Evidence on veganism and cancer risk is mixed and hard to separate from lifestyle factors. Some studies, like the Adventist Health Study-2, found lower risks for specific cancers such as colorectal and prostate cancer in vegans, particularly in younger individuals. This is likely due to the protective compounds and fiber in fruits, vegetables, and legumes. Other studies, like EPIC-Oxford, found no significant difference in overall cancer mortality. Lower IGF-I levels in vegans might offer some protection against prostate cancer. However, B12 deficiency from poor diet planning has been linked to potential increases in cancer risk.

Bone Health: A Point of Concern for Vegans

Bone health is a notable concern for vegans. Studies show vegans may have lower bone mineral density and a higher fracture risk compared to omnivores. This is often linked to lower intakes of calcium, vitamin D, and protein. For instance, the EPIC-Oxford study found increased fracture risks for vegans. Vegans must ensure adequate calcium intake from fortified foods and vitamin D from fortified products and sun exposure.

Mental Health and Cognitive Function

Research on the mental and neurological impacts of veganism is complex. Some studies suggest a link between meat-free diets and higher rates of depression and anxiety, possibly due to deficiencies in vitamin B12, iron, and omega-3 fatty acids essential for brain health. Conversely, the high antioxidant content of plant-based diets may offer neuroprotective benefits, and psychological health is also influenced by non-dietary factors.

Potential Nutritional Gaps in a Vegan Diet

Vitamin B12: Essential for nerve function, B12 is mainly found in animal products. Vegans need supplements or fortified foods.
Calcium: Vegans get calcium from fortified plant milks, tofu, leafy greens, and nuts. Bioavailability can be a factor.
Vitamin D: Deficiency can occur without adequate sun or fortified foods. Supplements are recommended, especially in winter.
Iron and Zinc: Plant-based sources are less bioavailable than animal sources, requiring pairing with vitamin C to improve absorption.
Omega-3 Fatty Acids (EPA & DHA): Plant-based ALA conversion is inefficient. Algae-based supplements are often recommended.

Vegan vs. Omnivore Health Outcomes: A Comparison

A well-planned vegan diet can offer health benefits like lower risks of cardiovascular disease, certain cancers, and obesity. {Link: ScienceDirect https://www.sciencedirect.com/science/article/pii/S0002916523238356}

Conclusion

A well-planned vegan diet can offer health benefits like lower risks of cardiovascular disease, certain cancers, and obesity. Reduced saturated fat and increased plant food intake benefit heart health and weight. However, excluding animal products requires careful attention to nutrients such as B12, calcium, vitamin D, and omega-3s, which are less available in plant sources. Supplementation and fortified foods are crucial for vegans to avoid deficiencies. Ultimately, long-term health depends on the quality of food choices and mindful nutrition within any diet.

One authoritative outbound link: Read more about the comprehensive impact of a vegan diet on health from the National Institutes of Health

Frequently Asked Questions

Not necessarily. A well-planned vegan diet, focusing on whole, unprocessed foods, can be very healthy, but an omnivore diet rich in fruits, vegetables, and lean protein can also be very healthy. The healthiness depends on the quality of food choices within either dietary pattern.

Vitamin B12 deficiency is the most significant risk for vegans, as this vitamin is found almost exclusively in animal products. Long-term deficiency can lead to serious neurological damage and anemia, making regular supplementation or consumption of fortified foods essential.

Yes. Vegans can get sufficient protein by consuming a variety of plant-based sources like lentils, beans, peas, quinoa, nuts, and seeds. While animal proteins are complete, combining different plant protein sources throughout the day can ensure all essential amino acids are consumed.

To ensure nutritional adequacy and avoid serious deficiencies, most experts recommend that vegans take supplements for vitamin B12, and potentially for vitamin D and omega-3 fatty acids, especially if they do not regularly consume fortified foods.

Evidence strongly suggests that a vegan diet is beneficial for heart health. Due to its high fiber and low saturated fat content, it is associated with lower blood pressure and lower LDL (bad) cholesterol levels.

Research provides mixed evidence, but some studies indicate a lower risk for specific cancers like colorectal and prostate cancer, potentially due to higher intake of protective plant compounds and lower BMI. However, other studies show no overall difference in cancer mortality.

Some studies suggest that vegans have lower bone mineral density and a higher risk of fractures, which may be related to lower intakes of calcium, vitamin D, and potentially protein. Proper planning with fortified foods and supplements is crucial to mitigate this risk.