Is it possible to be 100% vegan? Navigating a Strict Vegan Lifestyle

November 1, 2025 •

4 min read

According to a study published in the journal Nutrients, vegan adults are at a higher risk of functional vitamin B12 deficiency without appropriate supplementation. This critical nutritional consideration is just one of many factors that can complicate an otherwise strict plant-based diet, leading many to question: is it possible to be 100% vegan?

Quick Summary

Achieving a fully vegan lifestyle requires dedicated planning to avoid nutritional deficiencies, meticulously checking for hidden ingredients in food and products, and preventing cross-contamination in both culinary and social settings.

Key Points

Supplements are essential for strict vegans: Vitamin B12 and potentially other nutrients like Vitamin D and Omega-3s must be supplemented to avoid deficiencies.
Hidden ingredients are common: Animal derivatives like carmine (dye), gelatin (capsules), and bone char (sugar) can be found in many processed foods and products.
Cross-contamination risks exist: In shared kitchens or restaurants, vegan food can be accidentally contaminated by contact with non-vegan items or surfaces.
Social navigation requires planning: Dining out and attending social events can be challenging, requiring prior research and communication to ensure vegan options are available and prepared safely.
It is a commitment beyond food: A truly 100% vegan lifestyle extends to clothing, cosmetics, and household items, demanding careful scrutiny of all purchased products.
Bioavailability matters: Plant-based sources of certain nutrients like iron are less easily absorbed than animal-based ones, requiring strategic meal planning.

Defining a 100% Vegan Lifestyle

Veganism, as defined by The Vegan Society, is a philosophy and way of living that seeks to exclude—as far as is possible and practicable—all forms of exploitation of, and cruelty to, animals for food, clothing, or any other purpose. This last phrase, "as far as is possible and practicable," is the crux of the matter. While many proudly adopt a plant-based diet, achieving a true 100% exclusion of all animal products is a lifelong commitment involving meticulous attention to detail that goes far beyond what is on your plate. It involves navigating a world where animal-derived ingredients hide in unexpected places and where social norms are often centered around animal consumption. The closer one gets to 100% veganism, the more challenges arise, from nutrient management to avoiding invisible contamination.

Nutritional Considerations for the Strict Vegan

While a well-planned vegan diet can provide all necessary nutrients, neglecting key areas can lead to deficiencies. This is especially true for nutrients primarily sourced from animal products.

Vitamin B12: The Non-Negotiable Supplement

Vitamin B12 is produced by bacteria and is not reliably found in plant-based foods. Without a supplement or regular intake of fortified foods, a deficiency is almost certain. Symptoms can range from fatigue to severe, irreversible nerve damage. For the 100% vegan, supplementation is not optional; it is essential for long-term health.

Iron: Maximizing Absorption

Iron from plant sources (non-heme iron) is less readily absorbed by the body compared to heme iron from meat. Vegans must be proactive about their iron intake by consuming iron-rich plant foods like legumes, tofu, and leafy greens. Pairing these foods with a source of vitamin C (e.g., bell peppers, oranges) can significantly enhance absorption.

Calcium and Vitamin D: Supporting Bone Health

Bone health is a concern for many vegans, as calcium and vitamin D can be harder to obtain without dairy. Good plant-based sources of calcium include fortified plant milks, tofu set with calcium, and certain leafy greens like kale. Vitamin D can be obtained through sun exposure (when safe), fortified foods, and supplements.

Omega-3 Fatty Acids: The Algae Advantage

The long-chain omega-3 fatty acids EPA and DHA, vital for heart and brain health, are abundant in oily fish. While the body can convert a precursor (ALA) from flaxseed and walnuts, the conversion rate is inefficient. Algae-based omega-3 supplements offer a direct and effective vegan source of EPA and DHA.

Hidden Animal Products: The Unseen Challenge

Many common products, both edible and non-edible, contain unexpected animal-derived ingredients. The truly 100% vegan must become an expert label reader.

Common Culinary Culprits

Certain Sugars: In the US, some cane sugars are refined using bone char.
Food Dyes: Red food dyes like carmine (E120) are made from crushed cochineal insects.
Baked Goods: L-cysteine (E920), a dough conditioner, can be derived from animal hair or feathers.
Some Condiments: Worcestershire sauce often contains anchovies, and some pesto includes parmesan cheese.
Wine and Beer: Isinglass, a fish bladder derivative, is sometimes used as a fining agent to clarify alcohol.

Non-Food Items and Household Products

Medications and Supplements: Gelatin is often used to make capsules, and some medications contain lactose or other animal derivatives.
Household Items: Candles and lubricants may contain animal fat.
Apparel: Leather and wool are obvious, but lesser-known animal products include angora (rabbit hair), silk (silkworms), and down (feathers).
Cosmetics: A wide array of animal products like lanolin (sheep's wool grease), beeswax, and certain keratin derivatives are used in cosmetics and personal care products.

Cross-Contamination and Social Navigation

For some vegans, the risk of cross-contamination is a serious concern, especially in shared kitchens or when dining out. Even trace amounts can compromise a strict vegan philosophy.

In Shared and Commercial Kitchens

Separate Utensils and Surfaces: To prevent contamination, it is best to use separate chopping boards, knives, and cooking surfaces for plant-based foods.
Dedicated Appliances: Small appliances like toasters and grills are common sources of contamination. Using separate ones or thoroughly cleaning them can mitigate this risk.

Dining Out and Social Events

Researching Menus: Thoroughly researching restaurants and calling ahead to confirm vegan options and preparation methods is essential. Apps like HappyCow can help locate vegan-friendly establishments.
Social Isolation: The need to be vigilant can lead to feelings of social isolation or awkwardness in social settings centered around food. Open communication and bringing your own vegan-friendly dishes can help.

Comparison of Nutrient Sources


Nutrient	Animal-Derived Source	Vegan-Friendly Alternative	Bioavailability Consideration
Vitamin B12	Meat, dairy, eggs	Supplements, fortified cereals, nutritional yeast	Fortified/supplemental B12 is essential due to no reliable natural plant sources.
Heme Iron	Red meat	Non-heme iron from legumes, fortified foods	Less readily absorbed; pair with vitamin C to enhance absorption.
DHA/EPA	Oily fish	Algae-based supplements	Direct algae supplements bypass the inefficient conversion of ALA from seeds.
Calcium	Dairy products	Fortified plant milks, tofu, leafy greens	Careful planning is needed to meet recommended intake levels.

Conclusion: A Journey, Not a Destination

Ultimately, striving for a 100% vegan lifestyle is a significant, ongoing commitment. It moves beyond a simple dietary choice to a deeply ingrained practice of conscious consumption. While achieving absolute perfection is likely impossible due to ubiquitous, trace animal by-products in manufacturing and agriculture, adhering to the "as far as is possible and practicable" ethos is a meaningful goal. A truly strict vegan must be a diligent researcher, an enthusiastic home cook, and a confident communicator. The journey involves navigating complex nutritional needs with supplements, being vigilant about hidden ingredients, managing cross-contamination, and thoughtfully handling social situations. With careful planning and a strong support system, it is possible to maintain a robustly healthy and ethically aligned vegan lifestyle, honoring the spirit of the philosophy even if the letter proves challenging in a non-vegan world. For more resources and information, The Vegan Society offers detailed guidance on vegan living.

Frequently Asked Questions

Yes. Vitamin B12 is produced by bacteria and found almost exclusively in animal products. To prevent a deficiency, which can cause serious health issues, all vegans should supplement with B12 or consume B12-fortified foods regularly.

In the United States, some cane sugar is processed using bone char, which is the burnt and ground bones of cattle, as a decolorizing filter. While the bone char is not present in the final product, the refining process makes it non-vegan.

To avoid hidden ingredients, you must become a diligent label reader. Common culprits to watch for include gelatin, casein, whey, carmine, and lard. For medications, alcohol, and cosmetics, checking with the manufacturer or using certified vegan products is the safest bet.

Use separate, clearly marked cutting boards, utensils, and cooking pans for vegan food. Store vegan ingredients on a separate shelf in the fridge and pantry. When using shared appliances like grills or toasters, either have dedicated ones or clean them thoroughly before use.

Eat plenty of iron-rich plant foods like lentils, chickpeas, and leafy greens. To maximize absorption, pair them with a source of vitamin C, such as bell peppers or citrus fruits, and avoid drinking tea or coffee at mealtime.

While some people do, many find a gradual transition more sustainable. Taking a step-by-step approach allows you to learn about vegan nutrition, discover new recipes, and find suitable replacements for non-vegan items at your own pace.

Preparation is key. Research restaurant menus in advance, and don't hesitate to contact event organizers about options. For parties, offer to bring a delicious vegan dish to share. This proactive approach can reduce stress and normalize your dietary choices.