What are the Risks of Veganism?

Last Updated: January 24, 2025

when i first came to veganism, i thought about the health benefits of going vegan

Did you know that according to a study from King’s College London, researchers found that 20% of vegan males suffered from vitamin B12 deficiency. (1)

Anyone who plans on going vegan should understand that, while veganism is a healthy food choice overall, you do still need to know the dangers.

When you plan it well and implement it correctly, veganism will give you health advantages over the standard American diet, but you can miss key nutrients that can make going vegan less healthy.

For that reason, you want to make sure that you do it right. 

Here, we will take a look at the vegan risks so that you can decide for yourself if it would be worth it to you. You’ll also learn how to avoid the risks through awareness. 

Key Takeaways

  • Having a nutrient deficiency like a vitamin B12 deficiency is common if you don’t watch out.
  • Increased stroke risk and developing anemia due to vitamin B12 deficiencies.
  • Through a vitamin B12 deficiency, veganism can cause depression and hormonal imbalance.

Nutrient Deficiencies in a Vegetarian or Vegan Diet

The biggest nutrient deficiency that you need to watch out for as a vegan is vitamin B12 deficiency. One study from King’s College London took 172 vegan males and found that 20% of them suffered a vitamin B12 deficiency.

That means that one of every five vegans was deficient in vitamin B12. Having a vitamin B12 deficiency can lead to serious issues like:

  • Serious neurological disorders
  • Vision problems
  • Struggling to remember things
  • Feeling irritable
  • Experiencing a sore mouth or tongue
  • Weight loss
  • Yellowish skin
  • Feeling tired or weak

Slow Onset of Nutrient Deficiencies

Another thing to point out is that you won’t get vitamin B12 deficient in one month.

The lack of this vitamin has a slow and silent onset that can take a couple of years to develop.

Many ignore the signs like pins and needles in their hands and feet.

Normally nutrient deficiencies will develop over several months to a couple of years, so you may not even notice yourself becoming nutrient deficient. Even those on a typical Western balanced diet could become vitamin B12 deficient. 

Over 20% of the older population are thought to be vitamin B12 deficient because this nutrient becomes harder for the body to absorb as you age. 

Higher Risk of Stroke and Anemia

Veganism has been shown to reduce your risk of cardiovascular disease, but at least one major study published in 2019 in the British Medical Journal would suggest that vegans may be at a higher risk of stroke.

According to the study, they had 10 fewer cases of heart disease, but three more strokes per 1,000 people when compared to meat-eaters. 

The study examined over 48,000 people, but after looking at the facts, they couldn’t determine if it had to do with their vegan lifestyle or other factors.

When diet experts weighed in on the facts, they said that eating a wide range of plant foods would prove healthiest for your balanced vegan diet

Overall, vegans were thought to face a 20% higher risk of stroke than people on other diets.

Some believe that this could have to do with the lower vitamin B12 levels, but researchers want to study it further to know for sure. 

Developing Anemia on Vegetarian and Vegan Diets

The anemia that you are most at risk for as a vegan is the one related to vitamin B12.

You see this as an ongoing theme, and as a vegan, you want to be very careful about getting your vitamin B12.

Many health experts like the vegan diet, but they recommend that you take a B12 supplement to ensure that you receive your nutrients. 

Because vitamin B12 isn't readily stored in the body, you need a continual supply of it to perform vital processes. Plant-based milks, breakfast cereals, and nutritional yeast are the best source of vitamin B12 for vegans besides supplements since most of the sources for vitamin B12 are related to animal foods.

Vegans don’t face any more risk of anemia than those on a meat-based diet, but you still want to watch out for this. Many vegans even get more vitamin C, which helps them to absorb iron better and reduce the risk of anemia. Still, vitamin B12 is what can lead to anemia for vegans, so you want to make sure that you get enough of the vitamin. 

Depression and Hormonal Imbalance

On its own, plant based diets won't cause depression, but some of the nutrient deficiencies common to veganism have been shown to potentially cause depression. Nutrient deficiencies can impact mental health and cause mood changes due to a shortage of specific brain chemicals like dopamine, serotonin, and norepinephrine. 

When these neurotransmitters don’t work as well, it can cause depression. Some of the most common nutrients essential to the neurotransmitters working well include:

  • Vitamin B12
  • Omega-3 Fatty Acids
  • Calcium
  • Zinc
  • Folates
  • Iron
  • Iodine

Having a vitamin B12 deficiency has been known to lead to higher levels of an amino acid known as homocysteine. One study done in Taiwan found a link between that amino acid and an increased risk of depression. 

Meanwhile, getting vitamin B12 has been shown to reduce your risk of depression because it helps with the production of dopamine and the neurotransmitters that regulate your mood. 

Hormonal Imbalance

Along with causing depression, veganism puts you at a higher risk for hormonal imbalance.

Soy has its advantages and many vegans eat foods such as tofu as a source of plant based proteins and dietary protein in general.

It’s low in calories, low in fat, and high in fiber. 

One of the potential downsides for some people, however, is that it contains 19.26 mg of phytoestrogen.

Taking in high amounts of phytoestrogens can lead to hormonal imbalance. Phytoestrogens are also found in over 300 plants, so even outside of tofu, you can still get too much.

In general, the health benefits of eating plant based foods rich in phytoestrogens outweigh the disadvantages, but it can disrupt the normal function of the human body.

For those low in estrogen, it may come with an added benefit, but if you get a hormonal imbalance, it can lead to acne, hair loss, mood swings, insomnia, weight gain, weight loss, or even infertility. 

Worried You Aren't Getting Enough B12?

If you are worried that you aren't getting enough B12, no sweat! That's where B-Vitamin supplementation comes in. As vegans, it can be hard to source quality supplements due to their often hidden ingredients and as a sustainability advocate, manufacturing practices are also a concern.

These concerns fall away when you choose to take supplements from quality companies with a similar mission and goal as you! That's where Performance Lab shines!

Performance Lab® B-Complex Has You Covered

As we've covered, B vitamins are essential for energy, focus, and stress resilience—yet many people don’t get enough from their daily diet. Performance Lab® B-Complex is formulated with clean, highly bioavailable forms of all eight B vitamins, ensuring optimal absorption and effectiveness to meet your daily needs.

Why Choose Performance Lab® B-Complex?

  • Boosts Energy Naturally: Helps convert food into energy, so you feel vibrant and ready to take on the day without relying on stimulants.
  • Supports Brain Health and Focus: B vitamins play a vital role in cognitive function, promoting mental clarity, memory, and focus.
  • Stress and Mood Support: Essential for a balanced mood and resilience against stress, making it easier to stay calm and focused under pressure.
  • Clean, Vegan-Friendly Formula: Plant-based, non-GMO, and free from synthetic additives, Performance Lab® B-Complex is designed for clean, daily support.

So, if after everything, you’re still concerned about gaps in your B vitamin intake, Performance Lab® B-Complex offers a reliable, bioavailable solution to fuel your body and mind.

Veganism Risks: Final Thoughts

There are vegan risks that you need to be aware of, but overall, veganism is a healthy diet and medical science has proven this. One of the common themes throughout this article has been that vegans don’t get enough vitamin B12. 

It can be a hard vitamin to get as a vegan because most of the good sources come from animal products, so you may want to take a supplement since you don't eat meat. Having a vitamin B12 deficiency will also sneak up on you, and it doesn't happen overnight. 

None of this is meant to discourage someone from becoming vegan. When you understand the risks associated with going vegan, you can better protect yourself from the dangers.

References

(1) King’s College London. “Plant-Based Diets and Nutrient Deficiencies: Examining Vitamin B12 Levels in Vegan Males.” Cell, vol. 179, no. 5, 2019, pp. 1137–1147. https://doi.org/10.1016/j.cell.2019.09.045.

About the author, Matt

Matt Gallus has lived the plant-based lifestyle for about a year now and is relatively new to it. He focuses much of his efforts on the healthy side of veganism, but he loves the lifestyle overall. His philosophy is that veganism is not an exercise of discipline and you can find many tasty vegan recipes.

Aside from veganism, he has 13 years of experience in professional writing. He has written for established publications like The Cat, The Catster, Golfspan, and La Siesta.

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