According to a 2016 US National Poll (the Harris Poll), approximately eight million adults in the United States follow a vegetarian diet, with about half consisting of vegans. Within the GrassrootsHealth cohort, based on an analysis done in 2019, approximately 1% of participants followed a vegetarian diet with an additional 2% following a vegan diet.  

Studies have shown several benefits to these types of diets, including a decreased risk of obesity, hypertension, diabetes, cancer, and even a decreased risk of severe COVID-19, however, these diets are known to lack in specific nutrients, bringing with them added health risks due to nutrient deficiencies. 

Vegans are at risk of deficiency in vitamins B12, B2 (riboflavin), and vitamin D, protein, omega-3 fatty acids, calcium, and the trace elements iron, iodine, zinc and selenium. When analyzing nutrient status among vegans, a study by Elorinne et al. found that vegans had significantly lower levels of several nutrient and health markers, including vitamin D, iodine, selenium, EPA and DHA.  

When comparing overall levels between 21 vegans and 18 non-vegetarians, vegans had

The study by Elorinne et al. also found that

In this study, beyond the nutritional deficits, compared to non-vegetarians, vegans had 20% lower serum total cholesterol, 25% lower serum LDL cholesterol, and higher concentrations of certain polyphenols overall. 

Wholesome foods, such as whole grains, legumes, nuts, seeds, fruits and vegetables, play an important role in any diet, but especially a vegan or vegetarian diet. These foods are not only great sources of macro-nutrients, such as amino acids, proteins and fiber, but are also full of vitamins and minerals. Getting as many of these nutrients from the diet can help anyone, but especially vegans and vegetarians, rely less on supplements for their daily intakes.  Below is a table of foods that tend to be high in some of the vitamins and minerals that are consider most critical for vegans. Keep in mind, vitamin D can also come from safe sunshine and indoor UVB.

As the authors state, "nutritional guidance is important to vegans and that vegan diets should be regularly supplemented with key nutrients. More emphasis should be placed on vitamin D..."

While a vegan diet may have several health benefits, vegans should be regularly supplemented with key nutrients, especially vitamin B 12, vitamin D and omega-3s DHA and EPA, in order to avoid negative health effects from nutrient deficiencies. Testing levels of vitamin D and other nutrients should be done regularly to help ensure deficiency is avoided.

Having and maintaining healthy nutrient levels can lead to better health now and for your future. Choose which nutrients to measure as well, such as your vitamin D, omega-3s, and essential minerals including magnesium and zinc, by creating your custom home test kit today.  Take steps to improve the status of each of these measurements to benefit your overall health. You can also track your own intakes, symptoms and results to see what works best for YOU.

Enroll and test your levels today, learn what steps to take to improve your status of vitamin D (see below) and other nutrients and blood markers, and take action! By enrolling in the GrassrootsHealth projects, you are not only contributing valuable information to everyone, you are also gaining knowledge about how you could improve your own health through measuring and tracking your nutrient status, and educating yourself on how to improve it.

Help everyone Move Research into Practice with vitamin D and other nutrients! As a special birthday gift to everyone, in honor of the science, we have created a special scholarship fund for anyone to donate to that will go towards helping others participate. Your donation will allow anyone to get help with funding their participation when they need it.

Be sure to educate yourself on the benefits and importance of vitamin D for immune health, and take steps to ensure you and your loved ones are getting enough.

You can review all of the COVID-19 and immune health information shared by GrassrootsHealth on this page.

Don't get stuck with low vitamin D levels - learn more about what might affect your level and response to supplementation, and the steps to take through each season to keep levels in your target range.

Have a beautiful and HEALTHY day.

Onwards,