There are lots of well-known vegan vitamin deficiencies that you may encounter on your journey to veganism, or even vegetarianism. From iron deficiency to B12 deficiency, the sad truth is that vegan diets don’t provide all the nutrients that a omnivorous diet does.

You’re probably familiar with the common vegan and vegetarian nutrient deficiencies: iron, vitamin B12, vitamin D, etc. You also might have heard that protein deficiency in vegans is an issue, but this has actually been thoroughly debunked. This article will tell you about the various symptoms of vegan deficiencies, the symptoms of those deficiencies, and what type of diet or supplements you’ll need to make up for the risks of becoming deficient in one of these vital nutrients.

Hopefully this article will shed some light on the different symptoms that come from these common vegan nutritional deficiencies.

Vegan Diet Deficiencies - Symptoms and Diagnosis

A few years ago, I was trying to enjoy my summer. Out hiking, going to the beach, hitting up relatives’ pools, road tripping. The problem was, I was absolutely exhausted after a day of play. I felt bad having to tell others how tired I was from such a small amount of activity. I had been a vegetarian for over a year and wasn’t too aware of vegetarian deficiencies.

Earlier that year, I had contracted mono, which had me feeling similarly exhausted in the winter months. I had read cases online about mono lasting several months or even coming back, so I booked an appointment with my doctor. They went through a standard health questionnaire, made sure I didn’t have depression (it wasn’t that I wasn’t enjoying things - I just had no energy afterward). At the end they offered to take a blood test and see if I had any deficiencies.

So, I gave my blood and eventually got the lab results back. I was deficient in vitamin B12 and vitamin D. These both are common vegetarian and vegan deficiencies.

I started taking supplements for both (I prefer sweet, sublingual tablets. This is my B12 supplement and this is my D3 supplement.) After a few days of taking these, I felt like my old self again. It was a lifesaver.

I wish I hadn’t had to spend time and money at the doctor doing this. Having been through the process, if you’re feeling not yourself in some way and you are on a vegan or vegetarian diet (even if you’ve been on one for a long time), we strongly recommend getting a nutritional deficiency test. HealthLabs has a panel that tests specifically for vegan nutritional deficiencies. HealthLabs generously offered any reader of our content 25% off, too! Use this link to get the 25% off.

Getting a full nutritional panel should be able to help you identify which supplements you need to take.

To help triangulate, here are the three most common deficiencies in vegans and the symptoms that come along with them:

Vitamin B12 Deficiency in Vegans

Source: Vitamin B12 comes from animal-derived products like eggs, dairy, turkey, chicken, beef, and pork. Most vegetarians and vegans are recommended by doctors to supplement B12 to get enough of it.

Symptoms of Vitamin B12 deficiency:

Weakness, lethargy, lightheadedness, fatigue
Anemia
Pale or yellow-ish skin
Trouble with balance or coordination, dizziness
Swollen and smooth tongue
Feelings of pins and needles
Shortness of breath
Mood changes (depression, dementia)

Vegan supplemental options: Fortified plant milks, over-the-counter supplements

Vitamin D Deficiency in Vegans

Source: Sunlight, but also from fish and dairy products

Symptoms of Vitamin D deficiency:

Poor immune system, getting sick a lot
Fatigue, tiredness
Depression, lethargy
Bone, back, muscle pain, aches
Bone loss, hair loss

Vegan supplemental options: Sunbathing, fortified foods, over-the-counter supplements

Iron Deficiency in Vegans

Source: Chicken, red meat, seafood, lentils, beans, tofu, fortified cereals, nuts, seeds, eggs, spinach, kale, broccoli

Symptoms of iron deficiency:

Tiredness, fatigue, anxiety
Pale skin
Shortness of breath
Heart palpitations
Headaches, dizziness, disorientation
Dry skin, damaged hair
Sore/swelling tongue and mouth
Cold extremities
Strange cravings

Vegan supplemental options: Vitamin C (helps absorb iron), leafy dark greens, beans, cast iron cookware. Supplements are a last resort with iron, since they can sometimes come with uncomfortable side effects.

While there are other possible deficiencies that vegans and vegetarians might come across, they are a more rare. Possibilities include zinc, calcium, omega-3 fatty acids, and some other nutrients. Protein deficiency in vegans is actually quite uncommon, despite the popular narrative sending that message.

In all, a varied diet goes a long way in fulfilling our bodies’ nutrient needs. This is definitely attainable for vegans of any shape and size, but if you start feeling unwell or unlike yourself, getting a test is a smart move.

Happy nutritioning!

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