Veganism has gained popularity, with many claiming it’s better for hormones, weight loss, energy, and the environment. But here’s the thing: most people feel better when they first switch to a vegan diet, not because of what they start eating, but because of what they STOP eating.
Most people transitioning to a vegan lifestyle are switching from the Standard American Diet, which is packed with processed foods, inflammatory seed oils, refined sugars, and conventionally raised meats. When you eliminate these GMO-laden, inflammation-causing foods, which contribute to oxidative stress, insulin resistance, and leaky gut, your body is bound to feel better—almost anything is an improvement over that toxic mix. The initial boost in energy and health is often more about cutting out the bad than adding the good.
After about six months, the benefits of vegetarianism diminish for many and symptoms of nutrient deficiency start setting in.
Most people feel better when they first switch to a vegan diet, not because of what they start eating, but because of what they STOP eating.
Symptoms of Nutrient Deficiency in Vegetarians
Symptoms of nutrient deficiency in vegans can include:
- fatigue
- increased appetite
- weight gain
- insulin resistance
- hormonal imbalances
- fatty liver.
If you are choosing to follow a vegan diet, it may be essential to use supplements to fill in the gaps in your diet.
Missing Nutrients In the Vegan Diet
When following a vegan diet, it’s easy to miss out on some essential nutrients.
Plant-based foods don’t always match the nutrient profile of animal products. Even if you’re eating a wide variety of fruits, veggies, grains, and legumes, there are still key nutrients to watch out for. Here’s what you need to keep in mind:
Iodine
Iodine deficiency has become a true health crisis as the soils are depleted of iodine, and the iodized salt is less available and extremely inefficient in being absorbed by the body. Over 96 percent of the population, vegans and non-vegans, are iodine deficient.
Iodine plays a crucial role in maintaining overall health, especially regarding cell membrane stability, thyroid function, and energy production. In the body, iodine binds to unsaturated fats in cell membranes to create “iodolipids,” which protect the cells by allowing nutrients in and pushing toxins out. This keeps cells functioning properly and prevents harmful substances like heavy metals and radiation from lingering.
It’s also essential for thyroid balance, as iodine is a key component in producing thyroid hormones (T2, T3, and T4), which regulate everything from metabolism and heart rate to fat burning and hormone balance. Without enough iodine, your thyroid can’t do its job properly, leading to sluggish metabolism, weight gain, and hormonal imbalances. Many vegans suffer from hypothyroidism due to iodine deficiency.
Beyond its impact on the thyroid, iodine supports cellular health by promoting apoptosis, the body’s way of eliminating damaged cells, which helps prevent cancer and slow aging. It’s also essential for energy production, as it aids in ATP creation, giving you more vitality. Iodine plays a role in blood sugar regulation, protein synthesis, and detoxification by removing harmful halogens and heavy metals from the body.
Iodine is also beneficial for breast health, mood improvement, and protection against EMF exposure. Iodine’s antioxidant properties help reduce inflammation, support cognitive function, and improve hydration, making it a key nutrient for overall physical and mental well-being.
Magnesium
Magnesium often flies under the radar, yet it plays a crucial role in keeping your body functioning optimally. It’s responsible for over 300 biochemical reactions, from maintaining healthy blood pressure to supporting DNA synthesis.
If you’re running low on magnesium, you might experience symptoms like muscle cramps, twitches, fatigue, or even mood disorders. Long-term deficiency can lead to more serious issues like osteoporosis, irregular heartbeats, and high blood pressure.
Magnesium is also a key player in heart health, stress reduction, and insulin regulation, making it a vital nutrient for overall well-being.
One of magnesium’s standout benefits is its ability to improve sleep quality by helping you fall asleep faster and promoting deeper rest. It’s also known for reducing headaches and migraines, improving bone density, and boosting exercise performance and recovery.
Magnesium also supports brain health by helping prevent conditions like Alzheimer’s and promoting better mood and mental clarity. When combined with vitamin D, it enhances the vitamin’s effectiveness in maintaining bone health and immune function. Simply put, magnesium is essential for a balanced, healthy body, and ensuring you’re getting enough can have a profound impact on your overall health.
Vitamin B12
This is a big one for vegans because B12 is found almost exclusively in animal products. It’s essential for nerve function, DNA production, and red blood cell formation. Without enough B12, you can feel exhausted, and weak, and may even experience nerve damage. What makes it more difficult is many B vitamin supplements aren’t methylated which can backfire in those with the MTHFR gene (that is 50% of you!).
Omega-3 Fatty Acids
Omega-3s, particularly DHA and EPA, are primarily found in fatty fish and are crucial for brain health, reducing inflammation, and heart health. While flaxseeds, chia seeds, and walnuts offer ALA (a plant-based omega-3), your body struggles to convert it into the more beneficial DHA and EPA. What makes it tricky is most fish oil supplements go rancid. Furthermore, flaxseeds and chia seeds are estrogenic, meaning they increase the estrogen in your body.
Iron
Plant-based iron (non-heme) isn’t absorbed as well as iron in animal products, but foods like lentils, beans, and spinach still offer it. The foods that contain iron also contain antinutrients that inhibit absorption and actually can make malnutrition worse. Iron is vital for carrying oxygen in your blood, and without enough, you might feel tired and weak.
Calcium
Without dairy, it can be tough to hit your calcium goals, which are important for strong bones, muscles, and nerve function. Fortified plant milk, tofu, and leafy greens like kale are good sources, but, once again, these vegan sources also have antinutrients compromising absorption.
Zinc
This mineral is key for your immune system and cell function. While it’s found in high amounts in meat and seafood, plant-based sources like legumes, seeds, and whole grains provide smaller amounts. Keep an eye on your intake, and consider a supplement if needed.
Phosphatidylcholine (PC)
Since choline is primarily found in animal-based foods like eggs, meat, and fish, vegetarians and vegans are at a higher risk of not getting enough of this essential nutrient. Choline plays a critical role in brain function, liver health, and even muscle movement, but it’s often overlooked in plant-based diets.
Vegan sources of choline, such as cruciferous vegetables (broccoli, Brussels sprouts), soy products, quinoa, and certain types of beans come with antinutrients and other elements that may backfire and limit the choline absorption from these foods.
Because of the antinutrients and the fact that vegan sources don’t provide the amount that animal sources do, it can be challenging to meet daily requirements, which is why supplementation might be necessary. Without enough choline, you could experience fatigue, memory problems, or even liver issues over time, making it essential to be mindful of your intake if you’re avoiding animal products.
Vitamin D
The “sunshine vitamin” is hard to get from food alone, even for non-vegans. Most people, even those who live in mild sunny weather locations, are vitamin D deficient.
Vitamin D is essential for maintaining overall health and supports several key functions in the body. When it comes to bone health, Vitamin D helps your body absorb calcium, which is crucial for strong bones and teeth.
It also plays a preventive role against osteoporosis, reducing the risk of weak and brittle bones as you age. Beyond bone health, Vitamin D is a powerhouse for your immune system. It helps protect against infections and diseases and has even been linked to managing autoimmune conditions.
But the benefits of Vitamin D don’t stop there—it’s also a key player in mental health.
Adequate levels of Vitamin D can improve mood and may help reduce the risk of depression, with research suggesting a connection between Vitamin D deficiency and depressive symptoms.
In addition, Vitamin D supports cognitive function, helping maintain brain health. On top of that, Vitamin D may assist in regulating blood pressure, managing diabetes, and possibly even reducing the risk of certain types of cancer, making it a vital nutrient for overall wellness.
Protein
Vegans can meet their protein needs through sources like lentils, beans, quinoa, and tofu, but vegan protein sources don’t provide all of the essential amino acids in the right ratios for optimal utilization as animal protein does.
Vegan sources of protein often fall short of providing the full spectrum of essential amino acids needed for proper absorption. For your body to fully utilize these amino acids, they need to be in a precise balance at the time you consume them, and unfortunately, most vegan proteins don’t meet this requirement. As a result, not only do these incomplete proteins fail to build muscle and tissues efficiently, but the leftover amino acids are often converted into fat.
Soy, a common vegan protein, is often loaded with GMOs and glyphosate, which can disrupt hormone balance by increasing the “wrong” type of estrogen in the body. Pea protein, another popular option, is prone to mold contamination, which can lead to inflammation, leaky gut, and other health issues.
Copper
Copper is often overlooked, but it’s vital for iron absorption, combating anemia, energy production, and a healthy immune system. While some plant foods like cashews, sunflower seeds, and lentils contain copper, vegans may have trouble balancing copper with zinc, which could lead to an imbalance.
Too much copper without enough zinc or vice versa can cause fatigue or brain fog, so it’s essential to check your levels and adjust accordingly.
The AntiNutrients in a Vegan Diet
In addition to many vegan foods lacking the nutrient profile they once had due to mineral-depleted soils, these foods tend to have antinutrients which actually can steal nutrients from the body.
Antinutrients are natural compounds found in plant-based foods that can interfere with your body’s ability to absorb certain nutrients. While they’re not harmful in small amounts, they can become an issue if you’re relying heavily on unprocessed plant foods, especially on a vegan diet. These antinutrients make it even more essential to utilize supplements to fill in the nutritional gaps on a vegan diet.
Here are some common antinutrients you might encounter:
Phytates
Found in grains, seeds, legumes, and nuts, phytates can bind to minerals like iron, zinc, calcium, and magnesium, making them harder for your body to absorb.
Oxalates
Oxalic acid is a naturally occurring compound that turns into an oxalate when it binds with minerals like calcium, magnesium, potassium, or sodium. Oxalates can be problematic, especially when they come from foods many vegans rely on, like almonds, spinach, kale, swiss chard, most nuts, berries, and chocolate.
Oxalates can contribute to a host of health issues, including thyroid problems, kidney stones, arthritis, joint pain, and even gout. They also clog up the body’s detox pathways, which can lead to gut problems like bloating, dysbiosis, and other digestive issues. While these foods may be considered “healthy,” too many oxalates can wreak havoc on your body.
Lectins
Lectins are tough on your digestive system because your GI tract can’t break them down. They mess with digestion, block energy absorption, weaken your immune system, and throw off the balance of your gut bacteria. What’s worse is that lectins can damage your intestinal walls, allowing them to leak into your bloodstream—this is called “Leaky Gut.”
When that happens, it triggers widespread inflammation throughout your body, which can lead to internal organ damage, joint pain, and even autoimmune conditions like rheumatoid arthritis or diabetes.
Lectins are found in many common foods, including nightshades like tomatoes, eggplant, peppers, and potatoes; all types of beans; fruits like zucchini, pumpkins, and melons; grains such as wheat, oats, quinoa, and rye; corn and corn syrup; dairy from A-1 cows; some nuts and seeds; and oils like soy, grapeseed, corn, peanut, and canola.
Tannins
Tannins are in tea, coffee, and some legumes, and can bind to minerals like iron, making them less available to your body.
Glucosinolates
Found in cruciferous veggies like broccoli and cauliflower, glucosinolates can impact thyroid function by interfering with hormone production.
Sulfur
Sulfur is an essential compound found in many vegan foods, supplements, and medications, but for some, it can be a hidden culprit behind health issues.
While sulfur-rich foods like kale, broccoli, cauliflower, garlic, and onions are typically seen as healthy, they can sometimes lead to problems like bloating, gas, joint pain, or even more serious conditions like Crohn’s disease and arthritis. Our environment, filled with toxins like glyphosate, can make it even harder for the body to process sulfur properly, adding to the burden.
If you’ve ever had reactions to sulfur drugs, felt bloated after certain meals, experienced asthma or skin rashes, or even noticed a strong urine odor after eating asparagus, your sulfur metabolism might be compromised. Issues like ADHD, neurotransmitter imbalances, and digestive problems like Crohn’s or IBS could also be linked to this imbalance.
Essential Supplements for a Vegan Diet
Due to the antinutrients found in many vegan foods in addition to the nutrient-depleted soils, many vegans and vegetarians become malnourished, leading to issues like hormonal imbalances, insulin resistance, anemia, fatigue, hair loss, brittle bones, leaky gut, brain fog, muscle loss, weight gain and more.
It is essential to add the following supplements to your vegan or low animal protein diet for optimal health.
MAP Master Amino Acid Pattern
MAP® Master Amino Acid Pattern is made up of pure essential amino acids, blended in an exact ratio and 99% utilized by your body to create new protein and collagen—without the extra calories. This makes MAP the perfect protein supplement for anyone following a vegan, vegetarian, or low animal-protein diet. It’s also an excellent choice for building lean muscle during exercise.
One serving of MAP gives you the equivalent protein of about 30 grams of whey, pea, soy, or collagen protein, but with only 2 calories—no fillers, just pure amino acids.
For those on a Keto diet or intermittent fasting, where the challenge is often taking away the body’s usual energy source (sugar) without providing what it needs to function properly, MAP steps in. Many people find that adding MAP helps them avoid the dreaded “Keto Flu” and stick with their diet, all without adding calories or disrupting ketosis. It enhances their results without breaking a fast or increasing blood sugar.
Acceleradine® Iodine
Iodine is a game-changer for boosting ATP production, metabolism, and fat oxidation—areas where many vegans struggle due to nutrient deficiencies in their diet. Iodine plays a crucial role in detoxifying every cell in the body, flushing out toxins that can slow down metabolism, contribute to estrogen dominance, and trigger chronic inflammation. It also provides essential support for hormonal issues like fibroids, PCOS, and other imbalances common in plant-based diets. As a powerful anti-inflammatory and antioxidant, Acceleradine® helps neutralize inflammation and oxidative stress.
On a cellular level, iodine works both inside and outside the cell. Intracellularly, it generates energy, while extracellularly, it functions as a potent antioxidant that’s hypoallergenic, antiviral, antibacterial, antifungal, detoxifying, and even vasodilating. It can suppress autoimmune responses and promote apoptosis—the natural death of abnormal or harmful cells.
What makes Acceleradine® iodine unique is that it’s enhanced with Scalar energy, is much more absorbable than any other iodine supplement, radiation-free, and can even help reverse DNA damage, offering a level of cellular repair that goes beyond other iodine supplements.
Accelerated Ancient Salt®
With just a pinch of Accelerated Ancient Scalar Salt® on your tongue, you can curb cravings, suppress appetite, lower blood sugar, and hydrate your cells instantly. This is especially helpful if you’re feeling “hangry” on a vegan diet or need extra minerals for balance. Plus, it’s an ideal companion when transitioning to a higher animal protein intake if you choose to, aiding in the digestion of fats and proteins. Unrefined salt like Accelerated Ancient Salt® fills in the minerals and nutrients that are devoid in the modern-day soils.
Sourced from ancient seabeds in the Andes, Himalayas, and the U.S., Accelerated Ancient Salt® is raw, unrefined, and packed with minerals your body needs.
What sets it apart is its infusion with Scalar Frequencies, which are designed to not only help detox the body from heavy metals and radiation but also boost electrolyte replenishment. It helps suppress sugar cravings, alleviates nausea, and even improves digestion—all while tasting amazing. Unlike typical salts that leave you bloated, Accelerated Ancient Salt® has over 62 natural minerals to balance the sodium, leading to true hydration. It also has a strong negative charge, helping draw out toxins, parasites, and undigested fats, leaving you feeling refreshed and revitalized.
Accelerated Scalar Copper®
Copper is a vital trace mineral that plays a key role in keeping our bodies functioning smoothly, and most vegans are copper deficient. It’s involved in a variety of critical processes, including energy production by helping convert the food we eat into fuel.
Copper is also essential for forming red blood cells, as copper helps produce hemoglobin, which carries oxygen throughout the body. Beyond that, copper supports the formation of collagen and elastin, crucial for healthy skin, bones, and blood vessels.
Copper is also important for keeping our immune systems strong, aiding in iron absorption, and ensuring our brain and nervous system function properly. However, with nutrient-depleted soils and processed foods making up much of our diets today, many of us aren’t getting enough copper.
BodyBio Vitamin B+
BodyBio Vitamin B+ is a powerful blend of essential B vitamins, including B1, B2, B3, B5, B6, Methyl B12, Folinic acid, and B7, all working together to support your overall health. These B vitamins are crucial for many key functions in the body, from boosting energy levels to supporting your immune and nervous systems.
What makes BodyBio Vitamin B+ stand out is its thoughtful formulation—there’s no synthetic folic acid or choline, just a well-balanced mix of vital nutrients. Furthermore, unlike most B vitamins that are in the wrong form for the body to absorb, this blend includes methylated B vitamins for optimal absorption. This blend helps your body stay energized and healthy by delivering the potency needed for optimal wellness.
Thorne Vitamin D-5,000
Thorne’s D-5,000 delivers 5,000 IU of high-quality vitamin D3, designed to ensure you get the vitamin D your body needs, especially when sunlight or the vegan diet isn’t enough. This product is NSF Certified for Sport®, meaning it’s trusted by athletes and rigorously tested.
Thorne’s Vitamin D-5000 offers a wide range of benefits. It supports strong teeth and bones, promotes lean muscle mass, and helps maintain muscle strength. Plus, it enhances the absorption and retention of calcium, supports brain function, and boosts cardiovascular and immune health.
Formulated with vitamin D3, which is more potent and better absorbed than D2, it’s free from preservatives like BHT, BHA, and artificial additives. If you have limited sun exposure, are older, or have certain health conditions that interfere with vitamin absorption, Thorne’s Vitamin D-5,000 can help you maintain optimal levels and stay healthy.
Accelerated Leaky Gut Bundle
The Accelerated Leaky Gut Bundle is designed to address common issues caused by vegan diets, such as leaky gut and nutrient malabsorption. This powerful trio of supplements works together to control harmful bacteria, encourage the growth of beneficial microbes, and repair the gut’s mucosal lining for better digestive and immune health.
MegaSporeBiotic™ is a spore-based probiotic that reconditions your gut rather than simply adding strains that may not survive digestion. It helps control bad bacteria like E. Coli, Salmonella, and H. Pylori while promoting the growth of beneficial bacteria, easing issues like bloat and dysbiosis. Many of these bad bacteria are prevalent in vegan foods.
MegaPre™ feeds and nourishes the beneficial bacteria supported by MegaSporeBiotic™, fostering a strong and diverse gut microbiome.
MegaMucosa™ focuses on repairing the mucosal lining of the gut, which plays a critical role in immune health. With 150 times more surface area than the skin, the gut’s mucosal system is essential for healthy immune function, and MegaMucosa™ is the first supplement to offer complete support for this barrier.
BodyBio PC (Phosphatidylcholine)
Phosphatidylcholine (PC), often called lecithin, is a crucial molecule for your body, especially for the health and integrity of cell membranes and is usually lacking in a vegan diet. PC makes up a large part of the complex lipids that help maintain cell structure. Its role is especially vital in the outer layer of cell membranes and in lipoproteins like HDL, which are key for cholesterol transport. Made from choline, an essential nutrient that must be obtained through diet, PC supports important functions like neurotransmission and liver health.
The benefits of phosphatidylcholine are vast. For starters, it plays a major role in maintaining the integrity of cell membranes, supporting liver detoxification, and protecting against fatty liver disease. PC is also essential for brain health, as it helps produce acetylcholine, a neurotransmitter critical for memory and cognitive function, especially for menopausal women.
Beyond that, it promotes cardiovascular health by aiding cholesterol regulation and has anti-inflammatory properties that support overall well-being, including skin hydration, digestive health, and even mood regulation.
BodyBio PC stands out because it’s truly liposomal, meaning it survives the digestion process and delivers phosphatidylcholine (PC) directly to your cells without breaking down. This ensures that your body absorbs and uses it where it’s needed most, which is a game-changer for cell health.
While other brands might claim to be liposomal, many don’t quite measure up. The real proof is in the results—and for decades, BodyBio PC has consistently delivered remarkable outcomes for countless people.
The Next Steps
In addition to consuming the above supplements, use the Accelerated Food Guide to choose the optimal vegan and vegetarian foods without the antinutrients to support your optimal health. Furthermore, if you are open to incorporating animal proteins, choose wild animal protein to get the most nutrient dense food without the antinutrients.
Sara Banta
Sara Banta is a Stanford University Graduate with a Degree in Economics and Psychology, and a certified Natural Supplement Expert & Graduate of the Institute for Integrative Nutrition. Sara is the Founder of Accelerated Health Products and host of the health & wellness podcast, Accelerated Health Radio.
