Things to keep in mind if you are going vegan/vegetarian
During my time working at a functional medicine practice, I began to notice a common thread among our vegetarian/vegan patients…they were the unhealthiest “healthy” people out there.
What do I mean by that? Well, they often ate very mindfully and made good choices: lots of vegetables (obviously), legumes and nuts, and often very little processed food. To boot, these were people who took care of themselves, so they exercised as well. However, their blood work often told a different story.
One such patient stands out as one of our more severe cases. He assured me repeatedly during his intake that he was VERY healthy, that he ran marathons and ate mostly vegetables. When his labs came back, the doctor said to set up a lab review ASAP. “He’s pretty hard to get a hold of, so it may not be right away,” I said. “No, I need to talk to him TODAY,” she said. This was highly unusual. Turns out, he had alarmingly low levels of nutrients, which was affecting several functions of his body.
The doctor at this practice often said she wished she could be vegan, but what she had seen in patients had deterred her. She said in some people, their bodies are so depleted they begin to cannibalize themselves. Now, I am not a huge fan of eating a big slab of meat, I much prefer veggies and grains…but this got my attention.
This information directly contrasts conventional wisdom, which touts vegan/vegetarian diets as the healthiest out there. They are recommended for everything from cholesterol to cancer. Plants provide vitamins and make the body more alkaline, while reducing unhealthy fats.
So where is the discrepancy between vegan/vegetarian “health” and actual lab results? There are a few things to consider. First, some vegan/vegetarians tend to load up on carbs and consume very little protein. My daughter decided to become vegetarian as a teen-ager and started her day with cereal; lunch was a salad; and dinner was pasta. (This led to some pretty horrific blood sugar fluctuations.) Her health declined rapidly, and her eating disorders also kicked up a notch with the restricted eating. She eventually became weak, depressed and kind of desperate. With a return to her normal diet, things turned around pretty quickly.
This may seem like an extreme example, but it is pretty typical of many vegan/vegetarians that I have seen. For those like the patient mentioned above, who ate pretty meticulously, there are a few other considerations. Specifically, studies have shown vegans/vegetarians to have lower levels of:
EPA
DHA
Vitamin B12
Vitamin D
Vitamin E
Iron
Zinc
Iodine
Calcium
Magnesium
Amino Acids
Why is this important? Here are some reasons:
Vitamin B12 is important for neurotransmission, neuroprotection and energy metabolism. Low B12 leads to increased levels of cortisol, reduced methylation and decreased monoamine synthesis. Studies have shown the lower the B12 intake, the higher the risk of depression. Symptoms of low B12 also include increased heart rate, numbness, lightheadedness and fatigue.
Zinc helps to maintain protein structures, promotes enzymatic activity, maintains neurotransmitter activity, and supports structural function of the brain. ZInc has been shown to have a direct corresponding effect with depression: low zinc= more depression, high zinc=lower odds of depression. Zinc deficiency may lead to resistance to antidepressant medications. All digestive enzymes are dependent on zinc, including the enzyme that makes stomach acid. Signs of zinc deficiency include fatigue, frequent illness, blurry vision, brain fog and low blood sugar.
Phytic acids in grains, seeds, nuts and legumes may bind minerals in the gut before they are absorbed. People on plant-heavy diets are at risk of mineral depletion through phytate binding.
Digested meat creates amino acids that benefit muscle and soft tissue, cell receptors, neurotransmitters, enzymes, hormones and neuropeptides.While animal products are “complete” proteins that provide all the amino acids the body needs, plant proteins are often incomplete. (Quinoa is one of the rare plant proteins that provides all amino acids.) Amino acid deficiencies can lead to fatigue, memory loss, anxiety, GI issues, muscle loss and depression.
Omega-3 fatty acids are essential to decreasing inflammation. Signs of fatty acid deficiency include anxiety, aggression, depression, joint pain, allergies, cardiovascular issues, dry skin, brain fog and GI problems. Low omegas double your risk of depression.
Magnesium is one of the most important minerals for bodily functions. It supports GABA, which is the main inhibitory neurotransmitter of the central nervous system; it acts to calm excessive neuron activity and is used to treat anxiety and sleep disorders. Signs of magnesium deficiency include headache; muscle cramping or spasms; uterine or urinary tract cramps; insomnia; abnormal heart rhythms and palpitations, GI cramps or constipation; numbness or tingling of the hands or feet.
Vitamin D maintains immune function and supports the bones and teeth. It also helps prevent cancer, heart disease and diabetes. Symptoms of low Vitamin D include insomnia, depression, getting sick frequently, bone pain and muscle cramps.
Iron is needed to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body. It also makes myoglobin, which provides oxygen to muscles. Iron helps make hormones and keeps hair, skin and nails strong. Signs of low iron levels include fatigue, weakness, cold hands and feet, lightheadedness, and shortness of breath.
This list is not meant to be daunting, or a deterrent from being vegan/vegetarian if that is your choice. But it is VERY important to be aware, and take action if you begin to notice any of these symptoms. These nutrients can be found in foods or supplements; you just may need to bump up your amount if you are depleted. A common thread among many of these nutrients deficiencies is poor brain function, depression, anxiety and insomnia.
Just like many other diets, vegan/vegetarian eating works well for some and poorly for others. Its inherent deficiencies in some nutrients may be outweighed by its positive effects for health conditions like heart disease and cancer. The important thing is to be aware of how it makes you feel and adjust accordingly.
(Main source for the article is Dr. James Greenblatt/Psychiatry Redefined)
