Vegans are nutritionally deficient

What the science says:

Major dietetic association positions:

Academy of Nutrition and Dietetics (2016): "Appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases. These diets are healthful and nutritionally adequate for adults (AND 2025 position; see note below), including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes."

Similar positions from:

• British Dietetic Association

• Dietitians of Canada

• Australian Dietary Guidelines

• American Academy of Pediatrics

Nutrients that need attention:

B12: Must be supplemented (see our B12 FAQ)

Vitamin D: Same as general population in northern latitudes

Omega-3 (DHA/EPA): Algae supplements recommended

Iron: Abundant in plants; pair with vitamin C

Zinc: Legumes, nuts, seeds, whole grains

Iodine: Iodized salt or seaweed

Calcium: Fortified foods, leafy greens, tofu

Context:

Omnivore deficiencies are common too:

• Fiber (97% of Americans don't get enough)

• Vitamin D (widespread deficiency)

• Potassium, magnesium (common shortfalls)

• Iron (common in women regardless of diet)

Health outcomes:

Vegans tend to have:

• Lower rates of heart disease

• Lower rates of type 2 diabetes

• Lower rates of certain cancers

• Lower BMI on average

• Lower blood pressure

What leads to deficiency:

Not veganism itself, but:

• Poor planning (any diet can be poorly planned)

• Ignoring B12 supplementation

• Very restrictive eating (raw vegan, fruitarianism)

• Reliance on processed junk food

Evidence quality: High—based on position papers from major dietetic associations and meta-analyses of health outcomes.