Are You Missing Key Nutrients? 5 Warning Signs Your Vegan Diet Needs a Boost!

I’ve been cooking plant-based meals for quite a while. I’ve learned that a colorful vegan plate can be a joy, but it can also be a bit confusing nutritionally. Just cutting out animal products doesn’t guarantee a balanced meal. For instance, fries and oat milk lattes are vegan, but they won’t provide the nutrients your body needs.

I say this from experience. When I first went vegan, I felt great. But soon, I began to feel tired all the time. If you’re new to plant-based eating or have been at it for years, it’s essential to check in with your body. Here are five signs that you may need to support it better.

1. You’re always tired, even with enough sleep.
Fatigue can be a significant issue. If you feel exhausted despite getting enough sleep, it could be due to low iron or vitamin B12. Iron is crucial for carrying oxygen in your blood. While there are plant sources like lentils and spinach, they contain non-heme iron, which isn’t absorbed as well as heme iron from meat. Pairing these with vitamin C-rich foods like citrus can help absorption, but you still need to be intentional about it.

And then there’s vitamin B12, typically found in animal products. With the sanitization of our food systems, many people, especially those on a vegan diet, may need to supplement.

2. Your hair and nails are weaker.
If your hair feels thinner or your nails break easily, you might not be getting enough protein or zinc. Protein is vital for hair and nail health, and while beans and nuts are great sources, variety is essential. Zinc, found in chickpeas and pumpkin seeds, is another critical nutrient for skin and hair health but can be hard to absorb from plant sources as well.

3. You often feel cold.
If you’re bundling up while others are in tank tops, it might be a sign that your thyroid is struggling. Iodine, selenium, and iron are essential for thyroid health. Many vegans may miss iodine, which usually comes from iodized salt or seaweed. A simple shift to iodized salt and little seaweed in your meals can help.

4. Your mood swings are frequent.
Feeling more irritable or emotional than usual may indicate that your diet needs some changes. Omega-3 fatty acids are vital for brain health, and most plant sources provide ALA, which your body can only partially convert to the forms it needs. Supplementing with algae-based omega-3 can be beneficial.

5. You are frequently bloated.
Switching to a high-fiber vegan diet can upset your digestion, especially if you rely heavily on processed foods or unprepared beans. Incorporating fermented foods like kimchi and plant yogurt can help your gut health. If bloating persists, consulting a dietitian is a good next step.

The big picture: Focus on nourishment.
Choosing a plant-based diet is a positive step, but it’s crucial to ensure you’re nourishing yourself, not just filling your plate. It’s easy to think that vegan equals healthy, but that’s not always the case. Early on, I mostly ate rice, beans, and greens. It wasn’t until I tried new ingredients, like millet and tahini, that I noticed a boost in my energy.

Now, I approach meals with a key question: “How can I truly nourish my body?” That mindset shift has made all the difference.

Final thoughts: Small adjustments matter.
You don’t have to change everything in your meals overnight. But you should listen to your body. If something feels off, take a moment to pause and reflect. Getting bloodwork done can give you insights into your nutritional status. Rotate your protein sources, add fermented foods, and consider supplements where needed.

A thriving vegan lifestyle isn’t just about what you eat—it’s about finding balance and enjoying the journey. When you get it right, you don’t just survive on plants; you flourish with them.

For more on nutrients and balanced vegan diets, check out resources from the Academy of Nutrition and Dietetics for reliable information.

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