When you talk about vegan diets, nutritional deficiencies come up. Ironic because people that follow a healthy version of a plant-based diet (based primarily on whole foods) often have a much higher nutrient intake than those on the Standard American Diet (SAD). Still, eliminating food groups can be intimidating for a health-minded individual, especially while standing in direct contradiction to the general public. Enter a period of exhaustion or even lethargy, and you may wonder, was it that poor night of sleep or a nutritional deficiency?
Although plant-based, vegetarian, and vegan diets can be very healthy, removing or limiting food groups makes it more challenging to obtain all the nutrients your body needs to function at optimal levels. The most common differences are B12 and iron. If you cannot credit recent fatigue to sleep habits, dehydration, illness, or other exceptional circumstances, contact your doctor, they will likely have your bloodwork done. Your doctor can review ferritin levels, complete blood count, and B12 levels that may indicate an issue. Your doctor can also consider additional symptoms and your overall health to identify health challenges unrelated to diet.
Due to the difficulty of absorbing non-heme plant-based iron, vegans must consume significantly more iron daily to meet the Recommended Dietary Allowance. Michelle Jaelin explains this well in her article: Always tired on a plant-based diet? Here’s why.
B12 helps keep your blood and nerve cells healthy. It is naturally occurring in animal products and fortified in some processed foods, including cereals and nutritional yeasts. Vitamin B12 deficiency can contribute to lethargy, brain fog, numbness, and tingling. WebMD offers a more thorough understanding here. Many vegans choose to supplement B12, and liquid spray supplements are typically easier absorbed. A wide variety of liquid B12 supplements are available online and in health food stores.
Finally, although nutritional deficiencies occur, the most straightforward answer is sometimes accurate. Go ahead and schedule that appointment with your doctor. In the meantime, try increasing your water intake, ensuring you get plenty of rest (experiment with a sleep tracker), and limiting your caffeine intake (especially in the afternoon).
Have you overcome chronic tiredness on a vegan, vegetarian, or plant-based diet? How did you address the challenge? Did it help you regain your energy? Share your experiences.
This website content only pertains to discussing dietary and health issues and does not constitute any professional medical advice, diagnosis, or treatment.
