Common Vegan Dietary Deficiencies, and What You Can Do To Avoid Them

Vegan Diet Dangers - Vegan Noodle Bowl

18th August 2015

By Dr. Edward Group

Guest Writer for Wake Up World

In terms of health, a vegetarian diet can be quite high in certain nutrients and low in saturated fat and cholesterol. A study 2009 published in The American Journal of Clinical Nutrition suggests a vegan diet could actually be the best when it comes to lowering heart disease and blood pressure. [1] But as compared to other vegetarians, vegans (or strict vegetarians) choose to avoid all animal products — for example, eggs and dairy — which means that they can also have deficiencies in certain nutrients that must be made up with supplements or through other dietary means.

Common Vegan Deficiencies

The dangers of the vegan diet are few and far between and, I believe, are greatly outweighed by the widely-acknowledged benefits. Let’s go over 5 major nutritional problems you could face from a vegan diet, and what you can do to avoid them.

1. Vitamin A Deficiency

While you’ll only find pre-formed vitamin A in animal products, there are certain compounds — you’ve likely already heard of one, beta-carotene — the body can convert into the vitamin. Because of its role in good vision (night blindness is one of the first signs of a deficiency), immune system health, and cell growth, making sure you get enough is key. [2] [3] For vegans, there are quite a few vegetable options for getting the Vitamin A you need, but keep in mind, a poorly balanced vegan diet could lead to not getting enough of the vitamin.

2. Lack of Vitamin B12

If you’re not getting enough B12, you could develop anemia or damage to your brain and nervous system. For vegans, getting enough becomes a little tricky since their only reliable sources are fortified foods and supplements. But even with just enough to prevent the major issues mentioned above, studies suggest too little could also lead to pregnancy complications. [4][5]

3. Low Calcium Intake

Many vegans typically only get about 400-600 mg of calcium each day compared to the U.S. recommendations of 1,000 mg each day. While recommendations to increase your milk consumption for your calcium is very outdated, you still need to incorporate as many foods as you can to get enough calcium.

IVegan Diet Dangers - Got Greensf you’re eating plenty of green leafy vegetables, like kale, spinach, and mustard greens, you’ll be getting enough calcium. Supplementing with calcium can be helpful, but watch out – you want to go for a highly-absorbable option, like calcium orotate, instead of using calcium carbonate or citrate.

4. Vitamin D3 Insufficiency

Research suggests Vitamin D, which is necessary for calcium absorption, is also just as important in preventing osteoporosis. [6] Most vegans won’t get any of this vitamin from natural food sources, so supplementing with vitamin D3 – make sure it’s vitamin D3 and not vitamin D2 – could be crucial for bone health.

5. Iodine Depletion

Iodine is needed for a healthy thyroid, and getting too little can cause problems with the body’s metabolic functions. Because your body can’t produce iodine, getting trace amounts in food and supplements are your only options. Keep in mind that one study suggests vegans could have iodine deficiencies due to lower iodine levels in plants. [7]

The Take Home

Supplementation with specific nutrients, like vitamin D3 and iodine, can only improve the quality of your diet, no matter which dietary philosophy you follow.

True, vegans have the potential to be some of the healthiest folks out there, but that’s only with the right vitamins and minerals.

How do you get the most nutritional value out of your vegan diet? Tell us about it in the comments below or join the conversation on Facebook.

– Dr. Edward F. Group III, DC, NP, DACBN, DCBCN, DABFM

Article Sources:

  1. Craig, W. J. Health effects of vegan diets. The American Journal of Clinical Nutrition. 89 (5).
  2. Dowling, J. E. & Wald, G. Vitamin A Deficiency and Night Blindness. Proceedings of the National Academy of Sciences of the United States of America. 44 (7).
  3. Clifford, L. J. Reversible night blindness – A reminder of the increasing importance of vitamin A deficiency in the developed world. Journal of Optometry. 6 (3).
  4. Molloy, A. M. et al. Effects of folate and vitamin B12 deficiencies during pregnancy on fetal, infant, and child development. Food and Nutrition Bulletin. 29 (2 Supplement).
  5. VanderJagt, D. J. et al. Assessment of the Vitamin B12 Status of Pregnant Women in Nigeria Using Plasma Holotranscobalamin. ISRN Obstetrics and Gynecology.
  6. Barr, S. I et al. Spinal bone mineral density in premenopausal vegetarian and nonvegetarian women: cross-sectional and prospective comparisons. Journal of the American Dietetic Association. 98 (7).
  7. Krajcovicová-Kudlácková M et al. Iodine deficiency in vegetarians and vegans. Annals of Nutrition & Metabolism. 47 (5).

Previous articles by Dr. Group:

About the author:

dr-edward-group-iiiDr. Edward F. Group III (DC, ND, DACBN, DCBCN, DABFM) founded Global Healing Center in 1998 and is currently the Chief Executive Officer. Heading up the research and development team, Dr. Group assumes a hands-on approach in producing new and advanced degenerative disease products and information.

Dr. Group has studied natural healing methods for over 20 years and now teaches individuals and practitioners all around the world. He no longer sees patients but solely concentrates on spreading the word of health and wellness to the global community. Under his leadership, Global Healing Center, Inc. has earned recognition as one of the largest alternative, natural and organic health resources on the internet.

For more information, please visit Global Healing Center.


If you've ever found value in our articles, we'd greatly appreciate your support by purchasing Mindful Meditation Techniques for Kids - A Practical Guide for Adults to Empower Kids with the Gift of Inner Peace and Resilience for Life.

In the spirit of mindfulness, we encourage you to choose the paperback version. Delve into its pages away from screen glare and notifications, allowing yourself to fully immerse in the transformative practices within. The physical book enriches the learning process and serves as a tangible commitment to mindfulness, easily shared among family and friends.

Over the past few years, Wake Up World has faced significant online censorship, impacting our financial ability to stay online. Instead of soliciting donations, we're exploring win-win solutions with our readers to remain financially viable. Moving into book publishing, we hope to secure ongoing funds to continue our mission. With over 8,500 articles published in the past 13 years, we are committed to keeping our content free and accessible to everyone, without resorting to a paywall.