Is it healthier for humans to be vegan?

November 18, 2025 •

4 min read

A 2023 study published in JAMA Network Open found that a healthy vegan diet led to improved cardiometabolic outcomes compared to a healthy omnivorous diet, though other factors are at play. This emerging research, along with decades of other studies, prompts the question, is it healthier for humans to be vegan?

Quick Summary

A balanced vegan diet is linked to numerous health benefits, including reduced risk of heart disease and type 2 diabetes, but requires careful planning to avoid potential nutrient deficiencies.

Key Points

Reduced Chronic Disease Risk: A well-planned vegan diet is associated with a lower risk of cardiovascular disease, type 2 diabetes, and specific types of cancer.
Requires Proactive Planning: To be healthy, a vegan diet needs careful planning and likely supplementation for nutrients like Vitamin B12, D, and omega-3s.
Rich in Fiber and Antioxidants: Vegans typically consume more dietary fiber and protective antioxidants from fruits, vegetables, and legumes than omnivores.
Nutrient Absorption Challenges: The iron and zinc from plant-based foods are less bioavailable, or harder for the body to absorb, compared to animal-based sources.
Lifestyle Confounding Factors: Many observational studies note that vegans often have other healthy lifestyle habits, making it difficult to isolate diet as the sole reason for better health outcomes.
Potential for Unhealthy Choices: Simply eliminating animal products does not guarantee health; a diet of highly processed vegan junk food is not beneficial.

The Case for Veganism: Health Benefits

For many, the motivation to adopt a vegan lifestyle stems from ethical, environmental, or health concerns. The health benefits are widely supported by observational studies, particularly when focusing on a whole-foods, plant-based approach.

Reduced Risk of Chronic Diseases

Evidence suggests that well-planned vegan diets can significantly reduce the risk of developing certain chronic conditions. These benefits are often attributed to the high intake of fruits, vegetables, legumes, and whole grains, which are rich in fiber, vitamins, and phytochemicals while being low in saturated fat and cholesterol.

Cardiovascular Health: Studies consistently link plant-based diets with lower cholesterol and blood pressure, two major risk factors for heart disease. A review found that vegans have lower total and LDL ('bad') cholesterol levels compared to omnivores.
Type 2 Diabetes: Vegan diets often have a lower glycemic index and are rich in fiber, which helps with blood sugar control. Research indicates vegans tend to have lower blood sugar levels and higher insulin sensitivity, potentially lowering their risk.
Certain Cancers: High consumption of fruits, vegetables, and legumes is associated with a reduced risk of various cancers, including colorectal, breast, and prostate cancer. The absence of processed and red meats, which are linked to certain cancers, is another contributing factor.

Weight Management and Gut Health

Vegan diets tend to be lower in calories and saturated fat but higher in fiber. This can lead to a lower body mass index (BMI) among vegans compared to omnivores. High fiber intake is also crucial for a healthy gut microbiome, which plays a role in overall wellness, digestion, and metabolic health.

Lists of Healthy Vegan Sources

To maximize the benefits of a vegan diet, focus on a wide variety of whole plant foods:

Protein Sources: Lentils, chickpeas, beans, tofu, tempeh, edamame, nuts, and seeds.
Calcium Sources: Calcium-fortified plant milks, tofu set with calcium sulfate, kale, broccoli, and almonds.
Iron Sources: Lentils, spinach, tofu, and fortified cereals. Pair with Vitamin C-rich foods (e.g., citrus fruits) to enhance absorption.
Omega-3 Fatty Acid Sources: Flaxseeds, chia seeds, walnuts, and algae-based supplements.

The Risks and Challenges of a Vegan Diet

While the health potential is high, a poorly planned vegan diet can lead to significant nutritional deficiencies and health issues. Restrictive diets often require proactive planning and supplementation to be healthy.

Potential Nutrient Deficiencies

Several nutrients are naturally found primarily in animal products, making them harder to obtain on a vegan diet without conscious effort.

Vitamin B12: Found almost exclusively in animal products, B12 deficiency can lead to anemia and neurological problems. Vegans must rely on fortified foods or supplements to meet their needs.
Vitamin D: While sunlight is the primary source, dietary sources are crucial, especially in certain climates. Animal sources are more readily available, so vegans may need fortified foods and supplements.
Iron: Non-heme iron from plants is less bioavailable than heme iron from animal sources. This increases the risk of iron deficiency, especially for women.
Calcium: Vegans must actively seek out plant-based sources or fortified products to prevent low bone mineral density and increased fracture risk.
Omega-3 Fatty Acids (EPA/DHA): The body's conversion of ALA (found in flaxseeds and walnuts) to EPA and DHA is inefficient. Algae-based supplements are recommended.
Zinc and Iodine: Plant foods can contain phytates that inhibit mineral absorption. Fortified foods and supplements are often necessary.

Impact on Specific Populations

For vulnerable groups like children, pregnant or breastfeeding women, and older adults, careful planning is paramount due to increased nutrient needs. Poorly managed vegan diets in these populations can lead to serious health repercussions, including impaired neurological development in infants and lower bone mineral density in children and adults.

Vegan vs. Omnivore Diet: A Comparative Look


Feature	Well-Planned Vegan Diet	Well-Planned Omnivore Diet
Saturated Fat	Typically lower due to lack of animal products.	Can be moderate or high, depending on meat/dairy choices.
Dietary Fiber	Significantly higher due to focus on plants.	Often lower, especially with high processed food intake.
Cholesterol	Contains no dietary cholesterol.	Contains dietary cholesterol from animal products.
Vitamin B12	Requires supplementation or fortified foods.	Naturally obtained from animal products.
Heme Iron	Not present; relies solely on non-heme iron.	Present; more easily absorbed by the body.
Protein Quality	Needs varied sources for complete amino acid profiles.	Includes complete proteins from animal sources.
Antioxidants	Higher intake from fruits, vegetables, and legumes.	Lower intake, depending on fruit/vegetable consumption.

Conclusion: Is it Healthier for You?

The answer to whether it is healthier for humans to be vegan is not a simple yes or no; it is highly dependent on how the diet is executed. A whole-foods vegan diet, when appropriately planned and supplemented, offers compelling health benefits, including a reduced risk of chronic diseases like heart disease, diabetes, and certain cancers. It promotes higher fiber intake and lower saturated fat consumption. However, the restrictive nature of veganism requires vigilance to prevent nutrient deficiencies, particularly B12, Vitamin D, calcium, and omega-3s, which are essential for long-term health. The notion that any vegan diet is automatically healthy is a myth; a diet of vegan processed junk food is not beneficial. Ultimately, the healthiest diet is a well-balanced one, and for many, that can mean a plant-forward approach that may or may not include some animal products. For those who choose veganism, careful attention to nutrition and strategic supplementation is key to unlocking its full health potential. Discussing any major dietary change with a healthcare professional or registered dietitian is always recommended. For more information on navigating a balanced plant-based diet, resources like the Academy of Nutrition and Dietetics provide excellent guidance.

Frequently Asked Questions

The main nutritional risk is a deficiency in vitamin B12, as it is found almost exclusively in animal products. Vegans must obtain it through fortified foods or supplements to prevent serious health issues.

Yes, it is possible to get enough protein on a vegan diet by consuming a variety of plant-based protein sources like legumes, nuts, seeds, and tofu. While many plant proteins are not 'complete' on their own, combining different sources throughout the day ensures adequate intake of all essential amino acids.

It is highly recommended for vegans to supplement with Vitamin B12. Depending on their diet and sun exposure, they may also need to supplement with Vitamin D and Omega-3 fatty acids (DHA/EPA).

No. A vegan diet can be unhealthy if it consists primarily of processed junk foods, refined grains, and sugary items. A healthy vegan diet emphasizes whole, unprocessed plant foods.

A well-planned vegan diet is often beneficial for heart health, as it typically leads to lower cholesterol and blood pressure levels due to a high intake of fiber and low intake of saturated fat and dietary cholesterol.

Yes, a vegan diet can be safe for all life stages, including pregnancy and childhood, but it requires diligent planning and supplementation to ensure adequate intake of critical nutrients like Vitamin B12, iron, and calcium.

Iron from plant sources (non-heme iron) is less easily absorbed by the body compared to iron from animal sources (heme iron). Vegans can improve absorption by pairing iron-rich foods with Vitamin C sources and avoiding coffee or tea with meals.