Let’s talk about vegan diet deficiencies. If I had a dime for every time I had some well meaning friend, relative or sometimes a complete stranger ask me if I’m worried about calcium or protein I’d retire!
Non-vegans obsess on these two supposed nutrient deficiencies to the point of silliness. And no matter how many times you tell them or studies you show them, you can’t convince them it’s just not true.
Perhaps we need to a national “Got Broccoli” campaign to indoctrinate folks for us?
It can spread the word that a vegan diet, rich in whole vegetables, fruits, beans, nuts, seeds and grains CAN NOT BE DEFICIENT IN EITHER PROTEIN OR CALCIUM. If you are eating enough to maintain a healthy weight you are getting enough protein and calcium. Period!
That is worth saying again…
A Whole Food Plant Based Vegan Diet
CAN NOT Be Deficient In Protein Or Calcium!
In fact, the calcium that comes from plant matter is easier for your body to absorb than any other kind. Just don’t try to tell my Mother that! LOL
Now, it’s not really their fault that folks are so confused on this issue. Not with the American Dairy Association and the US Government, slapping “Got Milk” slogans and graphics on any surface that holds still long enough.
And the beef council has everyone asking “Where’s The Beef?”
Even when the science says exactly the opposite of what they are telling the American public. That your cancer risk is directly linked to drinking milk and eating animal protein. It boggles the mind that ad campaigns like this are even legal much less supported by public money in the USA. But I digress. That is a rant for another day.
All the details on the correlation between animal products and cancer rates (among other health risks) are detailed in Dr. Campbell’s “The China Study“! If you haven’t read it I encourage you to do so asap.
And a good overview can be had in the film “Forks Over Knives“. It will blow your mind, in a good way, promise!
Are There Any Vegan Diet Deficiencies?
However, there is no need to panic over this because most multi-vitamins contain B12. For more info I recommend you read Dr. Fuhrman’s excellent article on the topic found right here.
Something you should be aware of is that B12 isn’t absorbed by the digestive system very well. That’s why I use B12 patches and suggest you do the same.
These can be hard to find locally but you can always find B12 Patches on Amazon or some other online source.
Another nutrient vegans, and anyone who works indoors regardless of diet style, should be supplementing is Vitamin D. Vitamin D, and D3 in particular are vital to many functions in your body including but not limited to proper absorption of calcium, bone strength, skin health and immune support.
Again, most good multi-vitamins include vitamin D. But you should check to see if D3 specifically is included.
The bottom line is this.
If you are vegan and eating a whole-food plant-based diet (as opposed to a peanut butter & jelly vegan) taking a decent multi-vitamin supplement you have nothing to worry about in terms of vegan diet deficiencies.
- The China Study, Dr Campbell, PhD
- What You Need to Know About Vegetarian or Vegan Diets, Dr. Fuhrman MD
- Forks Over Knives