Bad Side Effects of Vegan Diet

Here are some of the main side effects and health risks associated with a vegan diet:

Nutrient Deficiencies

Vegans are at risk of deficiencies in several key nutrients, including:

Protein: Plant proteins are less bioavailable than animal proteins.

Iron: Non-heme iron from plants is not as well absorbed as heme iron from animal sources.

Calcium: Dairy is a major source of calcium, which is important for bone health

Omega-3 fatty acids: Fish and fish oil are major sources of these essential fats.

Vitamin B12: B12 is almost exclusively found in animal foods like meat, eggs and dairy.

Vitamin D: Fatty fish and egg yolks are good sources of this vitamin.

Digestive Issues

Switching to a high-fiber vegan diet can cause:

• Frequent trips to the bathroom
• Gas and stomach discomfort
• Bloating and constipation

Hormonal Disruptions

Soy products commonly used in vegan diets contain phytoestrogens that may negatively impact hormone levels. This can lead to acne, hair loss, irregular periods and other issues.

Mental Health Problems

Vegan diets are associated with an increased risk of depression, likely due to deficiencies in omega-3s and other nutrients important for brain health.

Eating Disorders

Strict veganism may increase the risk of orthorexia, an eating disorder characterized by an unhealthy obsession with healthy eating.

Pregnancy and Child Health Risks

Vegan diets can be risky for pregnant women, breastfeeding mothers, infants and children if not carefully planned. Deficiencies in these stages of life can impair growth and development.

In summary, while a well-planned vegan diet can be healthy, it requires diligent monitoring to avoid nutritional deficiencies and associated health problems. For most people, a balanced omnivorous diet focused on whole plant and animal foods is a safer approach.