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Do vegans need supplements? Supercharging veganism for mental health
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Vegan diets are free of all animal products including meat, seafood, dairy, eggs, honey, and animal-derived products. People adopt vegan diets for several reasons including environmental sustainability, animal protection, religious beliefs, health improvement or personal reasons. Over the years, veganism has seen increasing popularity around the world.
The rise of veganism
According to the Vegan Society UK, between 2014-2019, the number of vegans has increased four folds, with 1 in 5 Brits considering going vegan in the future [1 Trusted Source 2021 - The Vegan Society 3rd-party source Worldwide growth of veganism ] . An estimated 13% of Asians, 6% of Americans and 4% of Europeans follow a vegan diet [2 Trusted Source 2022 - Critical Reviews in Food Science and Nutrition Systematic and meta-analysis Evidence of a vegan diet for health benefits and risks – an umbrella review of meta-analyses of observational and clinical studies ] .
Nutritional makeup of vegan diets
Plant-based diets are often glorified due to their expected health benefits. The EPIC-Oxford study, one of the largest studies involving over 2000 vegans, found that vegans had a higher intake of fibre, magnesium, iron, folic acid, vitamins B1, C and E compared to meat eaters [3 Trusted Source 2003 - Public Health Nutrition Human study EPIC-Oxford: lifestyle characteristics and nutrient intakes in a cohort of 33 883 meat-eaters and 31 546 non meat-eaters in the UK ] . Due to inclusion of only plant-based foods, it is important to assess the status of animal-sourced nutrients in those who are vegan. Deficiencies of these nutrients are common. The EPIC-Oxford study also found that vegans had lower intake of Vitamin A, Vitamin B12, Vitamin D, calcium, zinc, and protein [3 Trusted Source 2003 - Public Health Nutrition Human study EPIC-Oxford: lifestyle characteristics and nutrient intakes in a cohort of 33 883 meat-eaters and 31 546 non meat-eaters in the UK ] . Similar results were highlighted by a 2021 review of 48 studies on adequacy of vegan diets [4 Trusted Source 2021 - Clinical Nutrition Systematic and meta-analysis Intake and adequacy of the vegan diet. A systematic review of the evidence ] . Vegans were found to have 40-50% less brain-healthy fats like DHA and EPA (type of omega 3 fats) compared to meat-eaters [5 Trusted Source 2013 - The Medical Journal of Australia Research evaluation Omega-3 polyunsaturated fatty acids and vegetarian diets ] . Some of these nutrients play a central role in brain health and need special attention.
Veganism and mental health
A 2021 review of 13 studies found that vegan diets were related to a higher risk of depression [6 Trusted Source 2021 - Nutrition Reviews Systematic and meta-analysis Vegetarianism and veganism compared with mental health and cognitive outcomes: a systematic review and meta-analysis ] . The review listed nutrient deficiencies and low intake of specific protein building blocks as possible reasons for the veganism and depression connection.
It is possible to eat unhealthily on a vegan diet. A study of around 300 vegans found that 40% of the caloric intake was from ultra-processed foods [7 Trusted Source 2021 - The Journal of Nutrition Human study Consumption of Ultra-Processed Foods by Pesco-Vegetarians, Vegetarians, and Vegans: Associations with Duration and Age at Diet Initiation ] . Ultra-processed foods are those that are high in sugars, unhealthy fats, salt, chemicals, and preservatives. Vegan foods are often ultra-processed to enhance the texture, flavour, and taste. But this comes at a cost. A decade long study of 10,000 participants found that those who consumed 20% of their total daily calories from processed foods had a 25% decrease in mental functions [8 Trusted Source CNN, S.L. 3rd-party source Cognitive decline linked to ultraprocessed food, study finds ] .
It is entirely possible to meet the needs of brain-healthy nutrients on a vegan diet. Smart choices of whole and fortified foods along with appropriate supplementation is the secret to supercharging vegan diet for physical and mental wellbeing.
Veganism and diet adequacy
An estimated 30% of vegans consume insufficient protein [4 Trusted Source 2021 - Clinical Nutrition Systematic and meta-analysis Intake and adequacy of the vegan diet. A systematic review of the evidence ] . This also translates into low intake of building blocks of protein, up to 60% less compared to meat eaters [12 Trusted Source 2022 - European Journal of Nutrition Human study Amino acid intake and plasma concentrations and their interplay with gut microbiota in vegans and omnivores in Germany ] , [14 Trusted Source 2022 - European Journal of Nutrition Human study Amino acid intake and plasma concentrations and their interplay with gut microbiota in vegans and omnivores in Germany ] , some of which are essential for brain health. Protein building blocks like tryptophan and tyrosine are needed to produce brain chemicals like serotonin (feel-good brain chemical) and dopamine (reward and motivation brain chemical) respectively. Below are ways you can optimize these protein building blocks for brain health:
Tryptophan
Tryptophan is the precursor for serotonin in your brain. Tryptophan is converted to 5-HTP which is then converted to serotonin, the feel-good chemical that regulates your mood and sleep. Compared to meat eaters, vegans had 6% lower concentration of tryptophan in their blood [9 Trusted Source 2016 - European Journal of Clinical Nutrition Human study Plasma concentrations and intakes of amino acids in male meat-eaters, fish-eaters, vegetarians and vegans: a cross-sectional analysis in the EPIC-Oxford cohort ] . This matters because only 1-3% of the total dietary tryptophan is converted to serotonin in the brain [10 Trusted Source 2009 - International Journal of Tryptophan Research Research evaluation L-Tryptophan: Basic Metabolic Functions, Behavioral Research and Therapeutic Indications ] . When study participants switched from meat-eating diet to a vegan diet (excluding all animal products except fish), their tryptophan levels decreased by 60% in 6 weeks [11 Trusted Source 2017 - European Journal of Nutrition Human study Amino acid changes during transition to a vegan diet supplemented with fish in healthy humans ] . The following vegan sources are high in tryptophan and can be incorporated to improve intake for optimal serotonin production.
|
Food (per 100g) |
Tryptophan content (mg) |
|
Sesame flour |
1100 |
|
Spirulina |
929 |
|
Tofu, dried frozen |
747 |
|
Soybeans, raw |
591 |
|
Pumpkin seeds, roasted |
569 |
|
Chia seeds |
436 |
Supplementing with 5-HTP is a shortcut way of increasing serotonin during sub-optimal tryptophan intake. Brain feed’s 100mg 5-htp is extracted and isolated from Ghanian Griffonia Simplicifolia seeds. 98% of the tablet is comprised of 5-htp making it the smallest, nutrient-dense tablet available and no unnecessary bulking agents.
Tyrosine
Tyrosine is the precursor for dopamine, which is your reward and pleasure brain chemical. It also regulates motivation. Compared to meat eaters, tyrosine intake is almost 40% lower among vegans [12 Trusted Source 2022 - European Journal of Nutrition Human study Amino acid intake and plasma concentrations and their interplay with gut microbiota in vegans and omnivores in Germany ] . It is possible to meet tyrosine needs by including the following vegan sources in the diet:
|
Food (per 100g) |
Tyrosine content (mg) |
|
Spirulina |
2580 |
|
Tofu, dried frozen |
1600 |
|
Soy flour |
1320 |
|
Hemp seeds |
1260 |
|
Peanuts, roasted |
1140 |
|
Broadbeans (fava beans), raw |
827 |
Vegans with low intake of tyrosine rich foods can benefit from supplementation. Brain feed has created the world’s 1st natural 800mg vegan tyrosine capsule from fermented corn.
Choline
Choline is another important brain nutrient that is low in vegan diets [15 Trusted Source 2022 - Journal of the Academy of Nutrition and Dietetics Human study Changes in Food and Nutrient Intake and Diet Quality on a Low-Fat Vegan Diet Are Associated with Changes in Body Weight, Body Composition, and Insulin Sensitivity in Overweight Adults: A Randomized Clinical Trial ] . The body can produce small amounts of choline but adequate intake from diet is essential to meet needs. In the brain, choline is used to produce the chemical involved in memory, learning and attention, called acetylcholine. The following foods are good vegan sources of choline:
|
Food (per 100g) |
Choline content (mg) |
|
Soy flour |
191 |
|
Tofu, fried |
106 |
|
Sun-dried tomatoes |
105 |
|
Chickpeas, raw |
99 |
|
Lima beans, raw |
97 |
|
Lentils, raw |
96 |
Those with low choline in their diet can benefit from supplementation. Alpha GPC is a form of choline that can freely enter the brain to produce acetylcholine. It is 41% choline by weight and can increase choline levels faster than other sources. Alpha GPC can increase acetylcholine levels within 1-3 hours post intake [16 Trusted Source 2023 - Examine 3rd-party source Alpha GPC ] . Brain feed has created the world’s 1st 500mg vegan Alpha GPC capsule containing 99% Alpha GPC* (the purest form of Alpha GPC).
Soy is a strong contender as a vegan brain food due to being one of the best vegan sources of tryptophan, tyrosine, and choline. Vegans in the EPIC-Oxford study consumed less than 3% of their protein intake from soy [9 Trusted Source 2016 - European Journal of Clinical Nutrition Human study Plasma concentrations and intakes of amino acids in male meat-eaters, fish-eaters, vegetarians and vegans: a cross-sectional analysis in the EPIC-Oxford cohort ] . This highlights the importance of supplementation after thorough analysis of dietary intake.
Omega 3 fats
Structurally, your brain is made of fat [17 Trusted Source 2009 - Acta Neurologica Taiwanica Research evaluation Essential fatty acids and human brain ] . 25% of that fat is DHA [18 Trusted Source 2011 - Biochimie Research evaluation Docosahexaenoic acid (DHA) and the developing central nervous system (CNS) - Implications for dietary recommendations ] , a type of omega 3 fat. It must be taken from the diet and is found in fatty fish, seafood, and algae. DHA directly impacts the resilience of the protective covering of the brain, determining what can enter and exit the brain [19 Trusted Source 2016 - Annals of Nutrition and Metabolism Research evaluation Docosahexaenoic Acid ] . Those who consumed higher levels of omega 3 fats were found to have a large volume of brain structures involved in memory, learning and emotions [20 Trusted Source 2007 - Neuroscience Letters Human study Long-chain omega-3 fatty acid intake is associated positively with corticolimbic gray matter volume in healthy adults ] . ALA is a type of omega 3 found in plant products, commonly consumed by vegans. ALA can be converted to DHA in the body, but the conversion is limited. The Academy of Nutrition and Dietetics recommends vegans to include an algae-based DHA supplement to meet needs [21 Trusted Source 2018 - Academy of Nutrition and Dietetics 3rd-party source Omega-3 Fatty Acids and Vegetarian Diets ]
|
Food (per 100g) |
Omega 3 (g) (ALA) |
|
Flaxseed oil |
53 |
|
Flaxseed, ground |
19 |
|
Chia seeds |
18 |
|
Walnuts |
9 |
|
Hemp seeds |
8 |
brain feed has developed a sustainable and plant-based omega 3 supplement that provides you with 500mg of DHA in just one vegan soft-gel capsule. Use code ‘NEW15’ to get 15% off your first purchase.
Vitamin B12
Vitamin B12 is predominantly found in animal sources. Though it is found in certain algae and mushrooms, it is ineffective to meet needs [23 Trusted Source 2021 - Foods Research evaluation Foods for Plant-Based Diets: Challenges and Innovations ] . In the brain, vitamin B12 is an activator in the production of many brain chemicals including serotonin and dopamine [24 Trusted Source 2016 - Nutrients Research evaluation B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review ] . A review of 15 studies established that vegans had the lowest intake of vitamin B12 [4 Trusted Source 2021 - Clinical Nutrition Systematic and meta-analysis Intake and adequacy of the vegan diet. A systematic review of the evidence ] compared to other diets. In countries like Hong Kong and China, up to 80% of vegans were deficient in this vitamin [22 Trusted Source 2020 - Medicina Research evaluation Nutritional Status and the Influence of the Vegan Diet on the Gut Microbiota and Human Health ] , highlighting the importance of fortified foods and supplementation.
Eating for brain health on a vegan diet requires a detailed evaluation of the nutrient content of the current diet. Inclusion of fortified foods and supplementation of missing or low nutrients are easy ways to maximize brain health in vegans.
References
- The Vegan Society (2021). Worldwide growth of veganism. [online] The Vegan Society. https://www.vegansociety.com/news/media/statistics/worldwide
- Selinger, E. et al. (2022) Evidence of a vegan diet for health benefits and risks – an umbrella review of meta-analyses of observational and clinical studies, Critical Reviews in Food Science and Nutrition, https://doi.org/10.1080/10408398.2022.2075311
- Davey, G. K. et al. (2003). EPIC-Oxford: lifestyle characteristics and nutrient intakes in a cohort of 33 883 meat-eaters and 31 546 non meat-eaters in the UK. Public health nutrition, 6(3), 259–269. https://doi.org/10.1079/PHN2002430
- Bakaloudi, D. R. et al. (2021). Intake and adequacy of the vegan diet. A systematic review of the evidence. Clinical nutrition (Edinburgh, Scotland), 40(5), 3503–3521. https://doi.org/10.1016/j.clnu.2020.11.035
- Saunders, A. V. et al. (2013). Omega-3 polyunsaturated fatty acids and vegetarian diets. The Medical journal of Australia, 199(S4), S22–S26. https://doi.org/10.5694/mja11.11507
- Iguacel, I. et al. (2021). Vegetarianism and veganism compared with mental health and cognitive outcomes: a systematic review and meta-analysis. Nutrition reviews, 79(4), 361–381. https://doi.org/10.1093/nutrit/nuaa030
- Gehring, J. et al. (2021). Consumption of Ultra-Processed Foods by Pesco-Vegetarians, Vegetarians, and Vegans: Associations with Duration and Age at Diet Initiation. The Journal of nutrition, 151(1), 120–131. https://doi.org/10.1093/jn/nxaa196
- CNN, S.L. (n.d.). Cognitive decline linked to ultraprocessed food, study finds. [online] https://www.ncbi.nlm.nih.gov/search/research-news/16796/
- Schmidt, J. A. et al. (2016). Plasma concentrations and intakes of amino acids in male meat-eaters, fish-eaters, vegetarians and vegans: a cross-sectional analysis in the EPIC-Oxford cohort. European journal of clinical nutrition, 70(3), 306–312. https://doi.org/10.1038/ejcn.2015.144
- Richard, D.M., et al. (2009). L-Tryptophan: Basic Metabolic Functions, Behavioral Research and Therapeutic Indications. International Journal of Tryptophan Research, [online] 2, p.IJTR.S2129. doi:10.4137/ijtr.s2129. https://doi.org/10.4137/IJTR.S2129
- Elshorbagy, A. et al. (2017). Amino acid changes during transition to a vegan diet supplemented with fish in healthy humans. European journal of nutrition, 56(5), 1953–1962. https://doi.org/10.1007/s00394-016-1237-6
- Dietrich, S. et al. (2022). Amino acid intake and plasma concentrations and their interplay with gut microbiota in vegans and omnivores in Germany. European journal of nutrition, 61(4), 2103–2114. https://doi.org/10.1007/s00394-021-02790-y
- Clarys, P. et al. (2014). Comparison of nutritional quality of the vegan, vegetarian, semi-vegetarian, pesco-vegetarian and omnivorous diet. Nutrients, 6(3), 1318–1332. https://doi.org/10.3390/nu6031318
- Dietrich, S. et al. (2022). Amino acid intake and plasma concentrations and their interplay with gut microbiota in vegans and omnivores in Germany. European journal of nutrition, 61(4), 2103–2114. https://doi.org/10.1007/s00394-021-02790-y
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Crosby, L. et al. (2022). Changes in Food and Nutrient Intake and Diet Quality on a Low-Fat Vegan Diet Are Associated with Changes in Body Weight, Body Composition, and Insulin Sensitivity in Overweight Adults: A Randomized Clinical Trial. Journal of the Academy of Nutrition and Dietetics, 122(10), 1922–1939.e0. https://doi.org/10.1016/j.jand.2022.04.008
- Murray, M. (2023). Alpha GPC. Examine. https://examine.com/supplements/alpha-gpc/?srsltid=AfmBOoovovPsgvo5p6F4mc3pGFxD7ctYXJPtraVjoByJR1ZPB-G1NC7t
- Chang, C.-Y. et al. (2009). Essential fatty acids and human brain. Acta Neurologica Taiwanica, [online] 18(4), pp.231–241. https://pubmed.ncbi.nlm.nih.gov/20329590/
- Guesnet, P. et al. (2011). Docosahexaenoic acid (DHA) and the developing central nervous system (CNS) - Implications for dietary recommendations. Biochimie, [online] 93(1), pp.7–12. https://doi.org/10.1016/j.biochi.2010.05.005
- Calder, P.C. (2016). Docosahexaenoic Acid. Annals of Nutrition and Metabolism, 69(1), pp.8–21.
- Conklin, S. M. et al. (2007). Long-chain omega-3 fatty acid intake is associated positively with corticolimbic gray matter volume in healthy adults. Neuroscience letters, 421(3), 209–212. https://doi.org/10.1016/j.neulet.2007.04.086
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Vogliano, C. (2018). Omega-3 Fatty Acids and Vegetarian Diets. Academy of Nutrition and Dietetics. https://higherlogicdownload.s3.amazonaws.com/THEACADEMY/859dd171-3982-43db-8535-56c4fdc42b51/UploadedImages/VN/Documents/Resources/Omega_3_RDN_Consumer1.pdf
- Sakkas, H. et al. (2020). Nutritional Status and the Influence of the Vegan Diet on the Gut Microbiota and Human Health. Medicina (Kaunas, Lithuania), 56(2), 88. https://doi.org/10.3390/medicina56020088
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1 comment
Another words a purely vegan diet that is healthy is a luxury of "civilisation ". Without numerous industrially produced supplements the vegan diet has significant impacts on brain health. Maybe this is why there is so much proselytizing among vegans attempting to convince the non-vegans to become part of "natural " but totally unnatural movement. Far from saving the planet a massive shift to veganism would have untold damage to ecosystems- overclearing, mono- cropping, mono- vegetables and fruit, with associated chemical inputs that are already damaging life on Earth significantly, especially insects and other invertebrates that are the animal base of ecosystems.
Organic agriculture often quoted as the solution, is a form of soil mining and has become as industrialised as chemical farming and owned by giant corporations (such as Sanitarium)intent on promoting vegetarianism and veganism.
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