Brain Food? There Are Nutrient Deficiencies In Vegan Diets That You Need to Watch

Plant-based diets offer many health benefits, but missing nutrients like B12, iron, and omega-3s can impact brain health. Experts share how these gaps impact gut and brain health.

Research suggests that up to 90% of vegans may experience B12 deficiency, and there are certain long-term cognitive risks associated with vitamin B12, iron, and omega-3 deficiencies.

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Is a vegan diet the key to longevity and brain health, or could it be silently robbing you of essential nutrients? Unfortunately, it is a double-edged sword. A recent study by Nutrients highlights that while plant-based diets lower the risk of chronic diseases, their effects on brain health remain largely unexplored. Nutrient deficiencies common in vegan diets — particularly vitamin B12, iron, omega-3s (DHA/EPA), and iodine — have been associated with cognitive decline.

Link Between Vegan Food And Brain Health

Research suggests that up to 90% of vegans may experience B12 deficiency, while iron deficiency affects between 30% and 60%, potentially leading to cognitive impairments. In comparison, vegetarians who consume eggs and dairy are better equipped to maintain essential nutrient levels, supporting gut health and reducing inflammation.

To understand how these deficiencies impact the brain and gut, ABP LIVE spoke to two experts: Dr. Prathiba Setty, Consultant - Medical Gastroenterology, Manipal Hospital, Jayanagar, and Dr. Shobha N, Consultant - Neurologist & Stroke Physician, Manipal Hospital Malleshwaram.

Impact Of Vegan Diet On Gut Health And Nutrient Absorption

So, how do nutrient deficiencies in plant-based diets impact gut health, and what role does the gut microbiome play in cognitive function?

With plant-based diets, says Dr Prathiba Setty, patients often lack vitamin B12, which is crucial for neurological function. Deficiencies can lead to bloating, irritable bowel syndrome (IBS), and even microcytic anaemia, which can cause cognitive decline. 

She says regular probiotic or fermented food consumption can help counteract these deficiencies. "Probiotics and fermented foods help balance gut bacteria, improving nutrient absorption and mitigating deficiencies."

Vegans commonly see digestive issues like bloating, irritable bowel syndrome, and acid reflux. Dr. Prathiba Setty says they can optimise nutrient absorption by "increasing fibre, water intake, and consuming curd or buttermilk".

The effects of nutrient deficiencies, however, extend beyond digestion — our brain, too, relies on these essential vitamins and minerals for optimal function.

How Nutrient Deficiencies Affect the Brain

There are certain long-term cognitive risks associated with deficiencies in vitamin B12, iron, and omega-3s.

"Vitamin B12 is crucial for neurological health, but since it’s absent in plant-based foods, vegans are at high risk of deficiency, which can directly impact cognitive function,” says Dr Shobha N.

Vitamin B12 deficiency leads to reduced attention, memory issues, and even dementia. Iron deficiency limits oxygen supply to the brain, affecting learning and cognition. Omega-3s, particularly DHA, are essential for brain development and function. Early supplementation can reverse cognitive deficits.

However, there are specific Indian plant-based foods that can support neuroprotection.

Green tea, turmeric, Ashwagandha, pumpkin seeds, flaxseeds, walnuts, almonds, coconut oil, Brahmi, whole grains, and Indian gooseberry are some such foods with neuroprotective properties, according to Dr Shobha.

She says iodine is significant for brain function, its deficiency can lead to cognitive deficits and brain fog. According to her, iodised salt is ideal for prevention, and seaweed, especially kelp, provides essential minerals.

Best Sources Of Brain-Boosting Nutrients For Vegans And Vegetarians

1. Vitamin B12: Found in dairy (milk, curd, paneer) and fortified foods; vegans need supplements.
2. Omega-3 Fatty Acids: Found in flaxseeds, chia seeds, walnuts, and algal oil.
3. Iron: Found in lentils, spinach, and jaggery; absorption improves with vitamin C (lemon, amla).
4. Zinc & Selenium: Found in whole grains, pumpkin seeds, and nuts.
5. Iodine: Found in iodized salt and seaweed.

A vegan diet can be brain-friendly if well planned. Ensuring adequate intake of critical nutrients through whole foods and supplements can help maintain cognitive function and overall health. Whether for ethical, environmental, or health reasons, a balanced approach is key to preventing deficiencies.

The author is a senior independent journalist. 

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