Vitamin deficiencies, hair loss, and 6 reasons to think twice before trying a vegan diet

It’s no wonder people think a vegan diet is the healthiest.

It’s often touted as a healthier alternative to eating meat, but a new book argues that many of the health “benefits” may be unfounded.

In The Great Plant-Based Con, author Jane Buxton explains that there are many reasons why giving up meat and dairy could actually be detrimental to your health.

Not only can this increase your chances of anemia and fractures, but it can also increase your risk of stroke and kidney stones.

Jane says: “We’ve all been persuaded that giving up animal-based foods such as fish, eggs and dairy is a good thing.

“Celebrities are doing it. Vegan restaurants are starting to pop up everywhere.”

Millions of celebrities who follow a vegan diet, including US singer Lizzo and TV wildlife presenter Chris Packham, sign up to Veganuary every year.

Instead, Jane says a whole foods diet with plenty of fresh, seasonal plant and animal foods is healthier.

Here she shares eight reasons why you should think twice before going vegan.

The flaws are widespread

“Vitamin deficiencies are one of the reasons I advise against going vegan,” says Jain.

“Vitamin B12 is essential for nerve and brain function.

“Most people know that you can’t get it from plant-based foods and will tell vegans to get it through supplements.”

But Jane warns that relying on supplements to support a healthy diet can be problematic.

She says: “The rate of vitamin B12 deficiency among vegans is still higher than among omnivores.”

“It’s not just vitamin B12 that’s lacking.

“There are many other nutrients that are difficult to get in adequate forms from plant foods, such as vitamin A, D3, K2, iron, etc. The list is very long.”

Hair removal

“Hair loss is one of the most common reasons why vegans switch to eating meat and other animal-derived products,” Jain explains.

She believes the hair loss is almost certainly linked to a deficiency of vitamin B12 or iron, adding: “If you’re not eating enough of the right foods or your body isn’t absorbing enough nutrients, even a small deficiency can cause hair loss.”

fracture

A 2008 research paper found that vegans are more likely to suffer bone fractures.

After five years, vegans were, on average, 30% more likely to suffer a fracture than meat eaters.

The risk was the same when people took supplements.

Jane says: “Without the amino acids and nutrients found in meat, fish, eggs and dairy, we risk weak bones and muscles.”

Arthritis and Kidney Stones

Oxalate is an “anti-nutrient” that is found in plant foods such as spinach, almonds, and sweet potatoes.

Eating large amounts of foods high in oxalate can lead to kidney stones. Oxalate can build up in joints and cause arthritis pain.

“We call this excess oxalate, and it’s common in vegans who drink a lot of spinach and almond smoothies,” Jane says.

Many plant-based foods are ultra-processed

Alternatives like nut milks, vegan cheese and “fake meat” are highly processed and bad for our health.

“In the UK we already eat a lot of processed food – around 60% of our food is processed,” Jain says.

“But many of the vegan foods on the market are even worse.

“For example, vegan creamer has the real dairy creamer removed and E numbers, additives, emulsifiers and flavourings added to give it the right flavour and texture.”

“This is not going to improve our diet, it’s only going to make it worse.”

Meat isn’t all bad

“Meat is delicious when eaten in moderation, usually around three or four times a week,” says Jain.

“There’s also evidence that it provides nutrients essential for brain health and protects against heart disease.”

“A 2021 study found that a paleo diet that includes meat, eggs, and fish may have positive cardiovascular benefits, especially when combined with a low intake of ultra-processed foods.”

Jain argues that studies linking meat and cancer are often poorly designed and based on “very weak data”.

Cancer Research UK says processed meat “definitely” causes cancer, and red meat “probably” causes cancer.

Link to depression

Growing evidence suggests that vegans may be at higher risk of mental illness.

A 2022 study surveyed 14,000 Brazilians and found that those who followed a vegan diet were twice as likely to suffer from depression.

Jane says: “This is not surprising given that many nutrients important for mental health, such as DHA, iodine and vitamin B12, are severely deficient in a vegan diet.”

. . . and stroke

Some studies have shown that a vegetarian or vegan diet can prevent stroke, while other studies have shown the opposite.

A 2019 EPIC-Oxford study found that vegans have a higher risk of stroke than meat eaters.

Jane added: “Studies showing the benefits of a vegan diet may be linked to reduced smoking and alcohol consumption, as well as other healthy lifestyle factors.”

• “The Great Plant-Based Con: Why eating a plants-only diet won’t improve your health or save the planet” by Jane Buxton (Piatkus Publishing) is now available.