Is It Worth It to Become Vegan? A Comprehensive Look at the Pros, Cons, and Lifestyle

December 19, 2025 •

4 min read

According to research cited by Healthline, vegan diets often provide more fiber, antioxidants, and beneficial plant compounds than Western diets. However, with careful consideration needed for nutrients like B12, the question remains: is it worth it to become vegan?

Quick Summary

This review weighs the choice of becoming vegan by evaluating the potential health benefits, ethical considerations, and environmental impact against the nutritional planning required and potential social challenges. It examines the realities beyond common myths to provide a balanced perspective.

Key Points

Health Benefits: A well-planned vegan diet may improve heart health, aid in weight management, and lower the risk of type 2 diabetes and certain cancers.
Nutrient Planning is Crucial: Special attention must be paid to nutrients like Vitamin B12, iron, calcium, and Omega-3 fatty acids, often requiring fortified foods or supplements.
Ethical Alignment: Many choose veganism to align with their values of compassion and to oppose animal exploitation in agriculture and other industries.
Environmental Impact: Adopting a vegan diet can significantly reduce one's carbon footprint, land use, and water consumption, mitigating environmental damage.
Cost and Accessibility: While processed vegan substitutes can be pricey, a diet based on whole-food staples like beans, grains, and vegetables is often very affordable. The availability of vegan options is constantly improving.

The Health Equation: Benefits and Risks

For many, the journey into veganism begins with health. A well-planned vegan diet, rich in fruits, vegetables, whole grains, nuts, and legumes, offers a host of potential advantages, but it is not without its risks if not properly managed.

Potential Health Benefits

Improved Heart Health: Plant-based diets are naturally low in saturated fats and free of dietary cholesterol, which can help lower blood pressure and cholesterol levels, reducing the risk of heart disease.
Weight Management: Numerous studies show that individuals on vegan diets tend to have a lower body mass index (BMI). The high fiber content in plant foods increases satiety, helping with weight control.
Type 2 Diabetes Prevention and Management: Vegan diets are linked to lower blood sugar levels and higher insulin sensitivity, which may help reduce the risk of type 2 diabetes.
Cancer Prevention: Increased intake of fruits and vegetables is associated with a lower risk of certain cancers. By avoiding processed and red meats, which are classified as carcinogens, vegans further reduce their risk.

Nutritional Deficiencies to Address

While a vegan diet can be nutritionally adequate, certain nutrients require special attention or supplementation.

Vitamin B12: This essential vitamin is found almost exclusively in animal products. Vegans must consume B12 from fortified foods or supplements to avoid deficiency, which can cause severe, irreversible neurological damage.
Iron: While iron is plentiful in plant-based sources like lentils and spinach, the non-heme iron found in plants is less easily absorbed than the heme iron in meat. Combining iron-rich foods with vitamin C-rich foods can enhance absorption.
Calcium: Vegans can get calcium from fortified plant milks, tofu, and leafy greens, but intake should be carefully monitored to support bone health.
Omega-3 Fatty Acids: The specific omega-3s (EPA and DHA) important for brain and heart health are primarily found in fish. Vegans can consume ALA from sources like flaxseed and walnuts, but some may benefit from an algae-based EPA/DHA supplement.

The Ethical Dimension: Compassion for Animals

For many, the ethical argument is the primary motivator for becoming vegan. It stems from the belief that all sentient beings have a right to life and freedom from exploitation.

Opposing Animal Exploitation: Ethical vegans see animal agriculture, including factory farming, as a system built on suffering. This includes the confinement, abuse, and slaughter of animals for human consumption.
Challenging Speciesism: Veganism challenges the idea that humans have a right to use and harm animals simply because they are a different species. It extends the circle of compassion to all living creatures capable of feeling pain.
Beyond the Plate: Veganism often extends beyond food to avoid animal-derived products in clothing (leather, wool), entertainment (zoos, rodeos), and cosmetics tested on animals.

The Environmental Factor: Impact on the Planet

Animal agriculture is a significant contributor to environmental degradation. By avoiding animal products, vegans can drastically reduce their ecological footprint.

Reduced Greenhouse Gas Emissions: The livestock sector is a major source of greenhouse gases, particularly methane from cattle. A global shift toward plant-based diets could significantly reduce these emissions.
Lower Land and Water Usage: Producing meat and dairy requires vastly more land and water than growing crops for direct human consumption. Switching to a vegan diet frees up resources and reduces deforestation.
Pollution Mitigation: Animal agriculture contributes to water pollution through runoff from animal waste, fertilizers, and pesticides. Reducing demand for animal products lessens this burden on waterways.

A Comparison of Vegan vs. Omnivore Diets


Aspect	Vegan Diet	Omnivore Diet
Saturated Fat & Cholesterol	Typically lower in saturated fat and contains no cholesterol.	Can be high in saturated fat and contains cholesterol from animal products.
Fiber	Higher intake due to emphasis on fruits, vegetables, and legumes.	Often lower than recommended intake.
Vitamins & Minerals	Requires careful planning to ensure sufficient B12, iron, calcium, and vitamin D.	Generally easier to obtain a wider range of nutrients, but health depends on overall quality.
Cost	Can be cheaper by focusing on staple foods like beans, rice, and vegetables, but processed substitutes can be expensive.	Costs vary widely depending on protein choices and diet quality.
Environmental Impact	Generally lower greenhouse gas emissions, land use, and water consumption.	Higher environmental footprint, especially for beef and dairy production.
Food Planning	Requires intentional meal planning to ensure balanced nutrition.	Less intentional planning is typically needed for basic nutrient coverage.

The Practicalities: Cost and Accessibility

While often perceived as expensive, a whole-foods vegan diet built on staples can be very budget-friendly. The higher cost is often associated with highly processed vegan meat and cheese substitutes. The increasing availability of vegan products and dining options, even in fast-food chains, is making the lifestyle more accessible than ever. However, careful planning is still required, especially when eating out in less vegan-friendly areas.

Conclusion: Making the Decision

Ultimately, deciding whether it is worth it to become vegan is a deeply personal choice. The ethical implications regarding animal welfare, significant environmental benefits, and a wealth of potential health advantages offer compelling reasons for the shift. Yet, the commitment to careful nutritional planning and potential social navigation remains a core aspect of the lifestyle. It's not a one-size-fits-all answer, but by evaluating the health, ethical, and environmental factors, an individual can make an informed decision that aligns with their values and personal circumstances.

One of the most valuable resources for those starting their journey is the Vegan Society, offering guides and support for transitioning to a plant-based life.

Frequently Asked Questions

Yes, vegans can easily get enough protein from a variety of plant sources. Combining foods like beans, lentils, tofu, nuts, seeds, and whole grains throughout the day provides all the essential amino acids needed for a complete protein intake.

A vegan diet doesn't have to be expensive. While processed meat and cheese substitutes can be costly, focusing on affordable staples like rice, beans, potatoes, and vegetables often makes a vegan diet cheaper than one that includes meat and dairy.

Vegans need to take a Vitamin B12 supplement, as this nutrient is not reliably available in a plant-based diet. Other supplements for Vitamin D, iron, or Omega-3s may be necessary depending on individual dietary habits and needs, but are not always mandatory.

Yes, major health organizations, including the American Academy of Nutrition and Dietetics, state that a well-planned vegan diet can be healthy and nutritionally adequate for all stages of life, including infancy and childhood.

No, being vegan doesn't automatically mean a person is healthy. Vegan junk food, such as processed meat substitutes, cookies, and sugary drinks, exists. For a healthy diet, it's important to focus on whole, unprocessed plant foods.

The argument that plants feel pain is a common myth. Unlike animals, plants lack a central nervous system and a brain, which are necessary for experiencing pain. While plant harvesting does cause deaths to some small animals, the number is vastly lower than those killed for meat production.

While it can sometimes present challenges, navigating social events as a vegan has become much easier with the increased mainstream availability of plant-based options. Many restaurants offer vegan dishes, and preparing a vegan dish to share is a common practice.