Health and Food Supplements Information Service has released a report it commissioned titled: Plant Based Diets – Nutritional Challenges and Future Health Worries – An A-Z Analysis.
The report reviewed data from 17,262 people. It looked at the growing trend for plant-based diets and how its impacting nutrient intakes, using data from published studies and an omnibus poll. The report found people on plant-based diets, vegans and vegetarians are typically at risk of dietary shortfalls for optimal wellbeing and health as well as undermining their micronutrient status.
The report found people on plant-based diets can lack vitamin B13 and D, iron, zinc, iodine, selenium and omega-3 fats.
Several of these nutrients are known to support normal immune function. Chronically low levels of iron and B vitamins can also lead to tiredness and fatigue, while iodine and iron are important for supporting cognitive function. Vitamin D is beneficial for bone health, and omega-3 fats are involved in protecting the heart and brain.
The report revealed a quarter of vegans and vegetarians say they had been diagnosed with a nutrient deficiency at some stage, mostly related to iron or vitamin D. Hints of dietary problems are evident in the study with a quarter of people experiencing tiredness even after a good night’s sleep, and a fifth reporting depression. Low levels of B vitamins have been linked with these issues. One quarter report having dry skin while one in ten complained of hair loss or brittle nails. Vitamin A, zinc and selenium impact the integrity of the hair and nails, and there are lower levels of these nutrients in plant-based diets.
One of the authors of the report, Dr Nisa Aslam, said: “The HSIS research found that six in ten do not examine their health needs before switching to plant-based diets. Busy lifestyles can mean a reliance on ready meals and takeaways as more than four in ten report eating these at least twice a week. Since these quick and easy options are generally less nutritious – as well as containing more fat, calories and salt than home-cooked meals - today’s generation of vegans, vegetarians and those consuming plant-based diets are not getting the maximum health benefit from their new diets.
“Awareness of nutrient shortfalls is also very low, with fewer than a fifth of plant-based adherents according to the HSIS data, identifying vitamin B12 as an issue, and no-one name-checked vitamin D despite the fact that nearly all major dietary sources of the ‘sunshine vitamin’ are animal or fish based. Awareness of zinc, iodine and selenium – other nutrients that are hard to obtain on plant-based diets – is almost non-existent. That’s why taking a multivitamin and multimineral supplement is so vital.”
Co-author, nutritionist and advisor to HSIS, Dr Emma Derbyshire, added: “With poor planning and research, and a worryingly low awareness of key nutrients, it’s really important that people who are thinking of switching to a vegan, vegetarian, flexitarian, plant-based diet or even those who are cutting out food groups should incorporate a daily multinutrient supplement into their diets. This can help make up nutrient shortfalls and ensure that people are more likely to meet their vitamin and mineral requirements. For those who avoid fish, an algae-based omega-3 supplement is also recommended since the particular omega-3 fats found in oily fish – called EPA and DHA – don’t exist in plant foods.”
