Vegan Health & Wellbeing

Whether you're already an established vegan, looking to incorporate more plant-based foods into your diet, or you're hoping to take part in Veganuary, a little planning can help you get the nutrients you need.

We can help you understand what veganism involves, explore vegan diet and nutrition, vitamins and minerals, and shop vegan-friendly products.

What is veganism?

A vegan diet essentially cuts out anything that comes from animals – whether that be meat, fish, dairy, honey, or anything else that might be derived from animal products. Instead, plant-based foods such as vegetables, grains, nuts and fruits become the main source of nutrition.

For some people, veganism extends beyond dietary preferences into areas such as beauty and cosmetics, too, where intentional choices are made to avoid products with animal-derived ingredients or where animal-testing is used.

Vegan vs plant-based: what's the difference?

If a person is vegan then it usually means they avoid eating animal-derived products, while plant-based is a looser term used to describe a diet that's simply centred around foods that come from plants. Someone might eat a mostly plant-based diet without being vegan.

How to eat well on a vegan diet

A well-planned vegan diet can provide the nutrients your body needs. The key is variety. Rather than simply cutting out animal products, aim to include a wide range of plant-based foods from different food groups.

As part of a healthy, balanced vegan diet, try to include:

• Fruit and vegetables – aim for at least five portions of a variety of fruit and vegetables each day.
• Starchy carbohydrates – foods such as potatoes, bread, rice and pasta provide energy, with wholegrain options a good choice where possible.
• Plant-based sources of protein – including beans, lentils and other pulses, as well as nuts, seeds and foods such as tofu.
• Fortified dairy alternatives – plant-based alternatives such as soya drinks and yoghurts can be fortified with nutrients including calcium, so check the label when choosing products.
• Nuts and seeds – these provide a range of nutrients, with options such as walnuts providing omega-3 fatty acids.
• Unsaturated oils and spreads – choose these in small amounts as part of a balanced diet.

Tip: look beyond the vegan label

A product labelled as 'vegan' doesn't automatically mean it's nutritionally balanced. Some vegan sweets, snacks, ready meals and meat or dairy alternatives can still be high in saturated fat, salt or sugar. Check the nutrition label, compare products where possible and have foods that are high in fat, salt or sugar less often and in smaller amounts.

Try to base most meals around fruit and vegetables, wholegrain carbohydrates, beans and pulses, nuts, seeds and other minimally-processed plant foods. Vegan convenience products can still have a place, but they shouldn't replace variety and balance.

Vitamins and nutrients to consider on a vegan diet

Following a vegan diet means paying particular attention to certain vitamins and minerals. While a varied and well-planned vegan diet can provide the nutrients your body needs, removing animal-derived foods without replacing the nutrients they provide can increase the risk of nutritional deficiencies.

Vitamin B12, vitamin D, calcium, iron, iodine and omega-3 fatty acids are just some of the nutrients to consider. Some can be obtained from plant-based foods, while others may require carefully chosen fortified foods(foods with vitamins or minerals added to them) or a suitable supplement.

Deficiencies don't always cause obvious symptoms straight away, so it's important to plan your diet rather than waiting until you feel unwell. If you're concerned about your diet, have symptoms of a deficiency or follow a restricted diet alongside being vegan, speak to a pharmacist, GP or registered dietitian for advice.

Vitamin B12

Vitamin B12 helps the body make healthy red blood cells and supports the nervous system. It's naturally found in animal-derived foods such as meat, fish, milk, cheese and eggs, but reliable vegan food sources are limited. People following a vegan diet therefore need to get vitamin B12 from fortified foods or a suitable supplement.

Vegan sources can include fortified breakfast cereals, fortified plant-based drinks, yeast extract and nutritional yeast with added vitamin B12. Check the nutritional information because not every plant-based product is fortified.

Not getting enough vitamin B12 can lead to symptoms such as extreme tiredness, weakness, pins and needles, problems with balance or changes to memory and understanding. Some problems caused by an untreated deficiency can become irreversible, so speak to your GP if you think you could be deficient rather than trying to diagnose or treat it yourself.

If your diet doesn't provide a reliable source of vitamin B12, a suitable supplement can help maintain your intake. Always check that the product is suitable for vegans and follow the directions on the packaging.

Iron

Iron is an essential mineral that helps the body make red blood cells, which carry oxygen around the body.

Plant-based sources of iron include pulses, wholemeal bread and flour, fortified breakfast cereals, dark green leafy vegetables, nuts and dried fruits such as apricots. Although a vegan diet can contain plenty of iron, the body absorbs iron from plant-based foods less easily than it does from meat. This makes it important to regularly include a variety of iron-rich foods.

Eating a source of vitamin C alongside plant-based sources of iron can help your body absorb the iron more easily. For example, try adding peppers or tomatoes to a lentil dish, having broccoli with a meal, or eating fruit such as an orange, kiwi fruit or strawberries alongside an iron-rich breakfast.

If you're experiencing symptoms such as persistent tiredness, weakness, shortness of breath or noticeable heartbeats, speak to a healthcare professional. These symptoms can have several causes and a blood test may be needed. You should also speak to a pharmacist or GP before taking an iron supplement, as taking more iron than you need can cause side effects.

Vitamin D

Vitamin D helps regulate calcium and phosphate in the body and is needed to keep bones, teeth and muscles healthy. Vitamin D and calcium therefore work together to support bone health. Not getting enough vitamin D can lead to bone pain and a condition called osteomalacia in adults.

It can be difficult to get enough vitamin D from food alone. Vegan sources can include fortified plant-based drinks, fortified breakfast cereals and some plant-based spreads, although not every product is fortified or suitable for vegans, so always check the product label carefully.

Adults need 10 micrograms of vitamin D each day. In the UK, government advice states that everyone should consider taking a daily vitamin D supplement during autumn and winter.² People at greater risk of vitamin D deficiency are advised to take one throughout the year. Check that any supplement you choose is suitable for vegans.

Calcium

Calcium is needed to build and maintain healthy bones and teeth. It also supports normal muscle function and blood clotting. Adults generally need 700mg of calcium each day, which should usually be achievable through a varied and balanced diet.

Vegan sources of calcium include fortified plant-based drinks, calcium-set tofu, soya beans and other pulses, tahini, sesame seeds, bread and foods made with fortified flour. Green vegetables such as kale and okra can also provide calcium. Although spinach contains calcium, it also contains high levels of oxalic acid which bind to the calcium and make it hard for the body to absorb, so it shouldn't be relied on as your primary source.

Check plant-based drinks and yoghurt alternatives to see whether calcium has been added, as unfortified versions may contain much less. If you're concerned that your diet doesn't provide enough calcium, speak to a pharmacist, GP or registered dietitian before starting a supplement.

Iodine

Iodine helps the body make thyroid hormones, which help keep cells and the body's metabolic rate healthy.

Some common sources of iodine, such as dairy products, fish and eggs, aren't included in a vegan diet, so it's important to consider alternative sources.

Some fortified foods can provide iodine, so check food labels when choosing products. If you're considering an iodine supplement, speak to a pharmacist or other healthcare professional if you're unsure what's suitable for you.

Omega-3

Omega-3 fatty acids form part of a healthy, balanced diet and support normal health. While oily fish is a well-known source, it's not suitable for a vegan diet.

Plant-based sources of omega-3 include walnuts, chia seeds, ground flaxseeds or linseeds, hemp seeds, flaxseed oil and rapeseed oil. Try adding ground flaxseed or chia seeds to porridge, cereal or yoghurt alternatives, using rapeseed oil in cooking, or including a small portion of walnuts as part of your meals and snacks.

Vegan omega-3 supplements are also available, including products made using algae rather than fish oil. Check the product information carefully to make sure a supplement is suitable for vegans.

Veganuary tips

Trying vegan for January? Veganuary can be a great opportunity to discover new foods and learn more about plant-based nutrition. If you're changing your diet, it's worth thinking about where you'll get important nutrients such as vitamin B12, iron, calcium and iodine.

Getting started with Veganuary

Trying a diet that's completely new to you might feel daunting, but we've got some tips to help you navigate Veganuary with ease:

• Start with meals you already know and love – you don't need to learn lots of new recipes straight away. Instead, try adapting familiar meals with vegan-friendly swaps, such as replacing mince with lentils or chicken with tofu
• Get into the habit of checking labels – this is an important one because some ingredients are more obvious than others and can be easy to overlook
• Build meals around more than just vegetables – there's more to a vegan diet than vegetables, so try building fulfilling meals that use plant-based proteins and grains as well as veggies
• Batch cook dependable meals – if you find a vegan recipe you're particularly excited about, batch it! That way you've got multiple dinners sorted without the extra hassle.
• Plan for eating away from home – check menus before visiting a restaurant and let friends or family know in advance if you're eating at their home. Keeping a suitable snack with you can also help when you're travelling or out for the day