Keeping healthy on a plant-based diet

Hi there!
As a nutritionist, I am often asked about the specific nutrient needs of those who follow a vegetarian or vegan diet. While plant-based diets can provide many health benefits, they do require some extra attention to certain nutrients in order to maintain optimal health. Here are a few key points to keep in mind:

Some people absolutely thrive on a plant-based diet and that is great.  However, in clinic, I often see individuals who follow a plant-based diet become deficient in certain nutrients. This is because some nutrients that are abundant in animal products are not as easily found or absorbed from plant-based sources.

Here's a closer look at some common nutrient deficiencies in those following a plant-based diet:

Vitamin D: Vitamin D is primarily obtained through exposure to sunlight.  However, in the Northern hemisphere it is impossible to gain vitamin D from the sun from the end of October until the middle of March. 
Food sources are largely animal -based products, such as oily fish and beef, but it can also be found in some mushrooms and fortified foods. However, those following a strictly plant-based diet may not get enough vitamin D from these sources, leading to a deficiency.

Symptoms: Vitamin D is crucial for bone health and helps the body absorb calcium. A deficiency in vitamin D can cause weak bones, bone pain, muscle weakness, and increased risk of fractures. It can also lead to extreme fatigue, poor mood, and a weakened immune system.


Vitamin B12: Vitamin B12 is not naturally present in plant foods and is primarily found in animal products. Strict vegetarians and vegans may not get enough B12 without the use of supplements. Vitamin B12 is essential for healthy red blood cells, nerve function, and DNA synthesis.

Symptoms: Low levels of B12 can cause symptoms such as fatigue, breathlessness, brain fog, poor mood, poor sleep and memory loss. In severe cases, a B12 deficiency can lead to anaemia, nerve damage, and even permanent neurological damage.

Iron: While plant-based sources of iron are available, such as legumes and dark, leafy greens, the type of iron found in these sources is not as easily absorbed as the iron found in animal products. This can lead to an iron deficiency, especially in individuals who do not consume enough iron-rich plant foods or who have difficulty absorbing iron.

Symptoms: Iron is essential for carrying oxygen in the blood to our cells and tissues. Low levels of iron can cause fatigue, breathlessness, headaches, and hair loss. In severe cases, anaemia can develop, leading to pale skin, weakness, and increased risk of infections.


Zinc: Zinc is important for a healthy immune system and wound healing, and is found in animal products like meat and dairy. Plant-based sources of zinc, such as whole grains, legumes, and nuts, are not as easily absorbed.

To ensure adequate zinc intake, it's important for vegetarians and vegans to eat a variety of zinc-rich plant foods, however the quantities needed can not always raise zinc levels sufficiently. 

Symptoms: Low zinc levels can lead to a range of symptoms and health problems, including:

• ​​Weak immune system: Zinc is essential for a healthy immune system, and low levels can lead to increased susceptibility to infections and illnesses.
• Slow wound healing: Zinc plays a key role in the healing of wounds, and a deficiency can slow down the healing process.
• Poor sense of taste and smell: Zinc is important for the functioning of the taste buds and the sense of smell, and a deficiency can lead to a decreased ability to taste and smell.
• Skin problems: Low zinc levels can cause a variety of skin problems, including acne, eczema, and rashes.
• Mental health issues: Zinc is involved in brain function and can impact mood and mental health. Low zinc levels have been linked to depression, anxiety, and other mental health problems.
• Hormonal imbalances: Zinc is involved in the production of hormones, including testosterone, insulin, and thyroid hormones. A deficiency in zinc can disrupt the balance of these hormones, leading to hormonal imbalances and related symptoms.

Protein: Protein is an essential nutrient that plays a crucial role in the functioning of the human body. It is involved in building and repairing tissues, producing hormones and enzymes, and maintaining a healthy immune system.

In terms of mood and hormone balance, protein is important because it helps regulate the release of neurotransmitters, which are chemicals in the brain that regulate mood and emotions. Adequate protein intake is necessary for the production of serotonin, dopamine, and norepinephrine, which are neurotransmitters that play a role in regulating mood, energy levels, and stress response.

Protein is also important for hormone balance because it helps regulate the levels of hormones, such as insulin and cortisol, in the body. Insulin, for example, helps regulate blood sugar levels and is essential for overall health and wellness. Cortisol, on the other hand, is a stress hormone that is involved in the body's response to stress and can impact mood and energy levels if its levels become imbalanced.

Symptoms: Low protein intake can result in a range of symptoms, including:

• Fatigue and weakness: Protein is important for energy production, and a deficiency can result in fatigue and weakness.
• Muscle wasting: Protein is important for maintaining muscle mass, and a deficiency can result in muscle wasting and weakness.
• Slow wound healing: Protein is important for tissue repair, and a deficiency can result in slow wound healing.
• Poor immune function: Protein is important for immune function, and a deficiency can result in a weakened immune system and increased susceptibility to infection.
• Oedema: Protein is important for fluid balance in the body, and a deficiency can result in oedema (swelling) in various parts of the body.
• Anaemia: Protein is important for the production of red blood cells, and a deficiency can result in anaemia.
• Hormonal imbalances: Protein is involved in hormone regulation, and a deficiency can lead to hormonal imbalances and related symptoms.

Omega-3 Fatty Acids: Omega-3 fatty acids are essential for brain and heart health, and are found in high amounts in fatty fish. While it is possible to get some omega-3s from plant sources like chia seeds, flaxseeds, and walnuts, many vegetarians and vegans choose to take a supplement to ensure they are meeting their needs as the quantities of plant based options needed would be very large.

Symptoms: Low levels of essential fats can lead to a range of symptoms, including:

• Dry skin: Essential fats are important for skin health and a deficiency can lead to dry, flaky, and itchy skin.
• Joint pain and stiffness: Essential fats play a role in reducing inflammation in the body, and a deficiency can result in joint pain and stiffness.
• Mood changes: Essential fats are involved in regulating mood, and a deficiency can lead to feelings of depression, anxiety, and irritability.
• Poor memory and concentration: Essential fats are important for brain health and a deficiency can result in memory problems and difficulty concentrating.
• Fatigue and weakness: Essential fats are involved in energy production and a deficiency can result in fatigue and weakness.
• Hormonal imbalances: Essential fats play a role in hormone regulation and a deficiency can lead to hormonal imbalances and related symptoms.
• Heart health issues: Essential fats are important for heart health and a deficiency can increase the risk of heart disease.

Testing

I highly recommend that all vegetarians and vegans have their blood levels checked regularly for vitamin B12, vitamin D, and iron. This is because, unlike animal products, many plant-based sources of these nutrients are not as easily absorbed by the body.

Vegetarian/vegan health check service

As a Clinical Nutritional Therapist, Associate Naturopath and Phlebotomist, I offer a comprehensive health check especially for vegetarians and vegans. 

The health check includes a finger-prick blood test that can be done at home, which is then sent to a leading laboratory for analysis. This test helps to identify any deficiencies in essential nutrients that people on plant-based diets may be lacking.

By monitoring these levels, I can help ensure that you are getting all the nutrients that you need to maintain optimal health.

In addition to the finger-prick blood test, the health check also includes a one-to-one consultation with myself. During this consultation, I will review the test results and provide you with personalised recommendations for improving nutrient intake and overall health.

Whether you are looking to optimise your plant-based diet or simply maintain good health, my expertise and guidance can help you achieve your goals.

What`s tested?

Zinc is not included in the test as measuring zinc levels through blood is not always an accurate way to determine a person's zinc status. This is because blood zinc levels can fluctuate rapidly and do not always reflect the body's total zinc stores.

Additionally, the body tightly regulates blood zinc levels, meaning that even if a person has low zinc stores, their blood levels may still appear normal. This makes it difficult to accurately assess a person's zinc status through a simple blood test.

For these reasons, measuring zinc levels through a blood test is not considered to be the most accurate way to determine a person's zinc status. Instead, other methods, such as hair or nail analysis, may be more reliable indicators of a person's zinc status.

The test includes:

• Vitamin B12
• Vitamin D
• Ferritin (stored Iron)
• Total protein
• Albumin
• Globulin

Regular blood tests can help detect any low levels in these nutrients and allow for early intervention. If levels are low, I can recommend dietary changes or supplements to help bring levels back to normal so that you have more energy, vitality and motivation once again. 

It's important to note that these symptoms can also be caused by other factors, so if you are experiencing any of these symptoms, it is important to consult a healthcare provider to determine the underlying cause and receive appropriate treatment.