Why Vegetarian and Vegan Diets Matters, Explained Simply

Both can be entirely adequate, and both need specific attention to a short list of nutrients that are otherwise easy to miss.

Key takeaways

• Vitamin B12: a supplement or fortified food is essential on a vegan diet
• Iron: non-haem iron absorbs less well; take vitamin C with it
• Most useful single change: Take a reliable B12 source daily if vegan; this is not optional.
• Commonest mistake: Assuming a plant-based diet is automatically adequate.
• See a doctor if any of the signs under "When to speak to a doctor" below apply to you.

The short answer

Eating patterns that exclude meat, or all animal products.

Where it fits

This is part of Healthy Recipes. Guidance sets out what to look for and what to do about it, which is what the rest of this page covers.

The numbers, in one place

What that means in practice

Put another way, here is what it asks of you:

• Take a reliable B12 source daily if vegan; this is not optional
• Choose fortified plant milks rather than unfortified
• Pair plant iron sources with vitamin C
• Include a range of pulses, grains, nuts and seeds across the week

What gets people into trouble

Where people most often come unstuck:

• Assuming a plant-based diet is automatically adequate
• Unfortified nut milks as a main calcium source
• Relying on flaxseed alone for omega-3 EPA and DHA

Where to go next

• Your Questions About Vegetarian and Vegan Diets, Answered
• Vegetarian and Vegan Diets: Just the Figures
• Vegetarian and Vegan Diets — the reference entry
• What the Guidance Really Says About Cooking for One
• Reading Recipes Critically: What Published Guidance Supports

When to speak to a doctor

See a GP for persistent fatigue, breathlessness, tingling in the hands or feet, or memory changes, which can indicate B12 or iron deficiency and should be tested rather than self-supplemented. Children, pregnant and breastfeeding women on vegan diets should be supported by a dietitian.

Where this comes from

• NHS — The vegan diet
• British Dietetic Association — plant-based diets

How this page was put together

Every figure, recommendation and warning above is taken from the guidance named in Where this comes from. Nothing on this page is inferred, summarised or generalised beyond what those bodies publish: where they give a number, it is their number, and where they are silent, so are we. Pages are rebuilt whenever the underlying record changes. Sign-off by a named clinician, where it has happened, is shown at the top of the page along with the date.

Medical disclaimer

This article is general information, not medical advice. It cannot account for your own history, medication or circumstances. Always speak to a GP, pharmacist or another qualified health professional before making changes that affect your treatment, and never delay seeking medical advice because of something you have read here. In an emergency, call 999.