Vegan vs Vegetarian: Health Comparison
Both diets outperform a typical Western diet for most health markers. The differences between vegan and vegetarian are smaller than the differences between either and meat-eating.
| Health Marker | Vegetarian | Vegan |
|---|---|---|
| Heart disease risk | Lower than omnivore | Lower than vegetarian |
| Type 2 diabetes risk | Reduced vs omnivore | Most reduced of all diets |
| BMI average | Lower than omnivore | Lowest of all dietary patterns |
| Blood pressure | Lower than omnivore | Lower than vegetarian |
| Colon cancer risk | Reduced | Reduced |
| B12 status | Usually adequate (eggs, dairy) | Deficient without supplements |
| Iron status | Can be low (non-heme iron) | Can be low, needs vitamin C with meals |
| Calcium status | Usually adequate (dairy) | Needs attention without dairy |
| Omega-3 status | Can be low | Often low, algae oil supplements help |
| Vitamin D status | Depends on sun exposure | Depends on sun exposure |
The B12 issue is not optional
B12 deficiency is the one genuine nutritional risk for vegans that cannot be solved by diet alone. B12 is produced by bacteria and found in animal products because those animals eat or absorb soil bacteria. Plants do not contain B12 unless they are fortified.
Deficiency develops slowly - you may have 2-5 years of stored B12 before symptoms appear. Symptoms include fatigue, numbness, memory problems, and eventually irreversible nerve damage. Blood tests may appear normal even when neurological damage has begun.
The fix is simple and cheap: 1000mcg cyanocobalamin 2-3 times per week, or 50mcg daily. Methylcobalamin is also effective. High-dose oral B12 is absorbed even in people with absorption issues.
Other nutrients to watch
Iron
Plant iron (non-heme) is less bioavailable than meat iron
Eat iron-rich plants (lentils, spinach, pumpkin seeds) with vitamin C. Avoid tea with meals. Cook in cast iron.
Omega-3 (DHA/EPA)
ALA from flaxseed and walnuts converts poorly to DHA/EPA in humans
Take algae oil supplements - they contain DHA/EPA directly, skipping the fish entirely. 250-500mg DHA daily.
Iodine
Iodine is mainly in dairy and seafood
Use iodized salt, eat seaweed occasionally, or take a supplement containing iodine. Do not rely on seaweed alone - iodine content varies wildly.
Calcium
No dairy means losing the main calcium source for most people
Eat calcium-set tofu, fortified plant milk, kale, bok choy, white beans, almonds. Aim for 1000mg per day.