Veganism goes a step further than vegetarianism: it excludes all animal products – not only meat and fish, but also milk, cheese, yogurt, butter, eggs, and honey. It is the most strict form of plant-based nutrition, in which only foods of plant origin are consumed.

For many vegans, their lifestyle extends beyond diet. Ethical veganism also avoids leather, wool, silk, and other animal-derived materials, as well as products tested on animals. The goal is to avoid the exploitation of animals as much as possible. Other people choose a vegan diet primarily for health or environmental reasons, without extending these aspects to other areas of their lives.

The vegan movement has experienced enormous growth in recent years. Veganuary – a month of vegan eating in January – now boasts millions of participants worldwide. Supermarkets have multiplied their vegan product lines, restaurants offer vegan menus, and cookbooks on plant-based cuisine are bestsellers. What was considered an extreme fringe phenomenon just a few decades ago has now entered the mainstream.

The motivation for a vegan diet is often multifaceted. Ethical considerations play a central role for many: knowledge of the conditions in industrial animal farming, awareness of animal suffering, and the conviction that animals should not be used for human purposes. Ecological arguments are also significant: the production of animal-based foods has a considerable ecological footprint, and a vegan diet is considered one of the most effective individual measures against climate change. Finally, there are health benefits to a whole-food, plant-based diet—a reduced risk of heart disease, diabetes, and certain types of cancer.

This guide focuses on the nutritional aspects of a vegan lifestyle: how to eat a balanced and nutrient-rich vegan diet, which nutrients require special attention, and how to avoid common pitfalls. A vegan diet can be very healthy – but it requires more planning and knowledge than a mixed diet.

Scientific studies consistently show that a well-planned vegan diet can offer significant health benefits. The emphasis is on 'well-planned' – a poorly designed vegan diet can lead to nutritional deficiencies. However, when implemented correctly, a vegan diet is among the healthiest diets available.

Cardiovascular health

Vegans, on average, have lower cholesterol levels, lower blood pressure, and a significantly reduced risk of heart disease. The absence of animal-based saturated fats and cholesterol, combined with the high proportion of fiber, antioxidants, and plant sterols, explains this protective effect. Studies show a roughly 25-40 percent reduced risk of coronary heart disease in vegans compared to omnivores.

Diabetes prevention and management

The evidence for a vegan diet in people with diabetes is particularly impressive. Vegans have a roughly 50-75 percent lower risk of developing type 2 diabetes. The high fiber intake, lower body weight, and absence of animal fats improve insulin sensitivity. For people who already have diabetes, a vegan diet can improve blood sugar control and often significantly reduce the need for medication.

Weight management

Vegans are, on average, slimmer than vegetarians and significantly slimmer than omnivores. The EPIC-Oxford study showed an average BMI difference of about 2 points between vegans and meat-eaters. Plant-based foods are typically less energy-dense and higher in fiber, leading to natural satiety with fewer calories.

Cancer prevention

The data on cancer prevention is promising, although not as conclusive as for heart disease. Avoiding red and processed meat has been shown to reduce the risk of colorectal cancer. High consumption of fruits, vegetables, and fiber provides protective phytochemicals. Some studies show a reduced risk of certain cancers in vegans – however, more research is needed.

Gut health

The gut microbiome of a vegan diet differs from that of omnivores: it is typically more diverse and richer in beneficial bacteria. The high fiber intake – often two or three times that of an average Western diet – feeds the good gut bacteria, which in turn produce anti-inflammatory short-chain fatty acids. A healthy microbiome is associated with improved immune function, mental well-being, and disease prevention.

A vegan diet can provide all the necessary nutrients – but not automatically. Certain nutrients require special attention because they are found primarily or exclusively in animal products. Understanding these 'critical' nutrients is fundamental to a healthy vegan lifestyle.

Vitamin B12 – The most critical nutrient

Vitamin B12 is the only nutrient that absolutely must be supplemented in a vegan diet. It is not found in significant amounts in plant-based foods. Without supplementation, a deficiency develops over years, potentially leading to irreversible neurological damage. The good news: B12 supplements are inexpensive, safe, and effective. The recommended dosage is 250-500 µg daily or 2000 µg twice weekly.

Omega-3 fatty acids (EPA and DHA)

The long-chain omega-3 fatty acids EPA and DHA are important for the brain, eyes, and heart. They are found primarily in oily fish. Vegans obtain ALA from flaxseeds, chia seeds, and walnuts, which the body can theoretically convert into EPA and DHA—but only at a rate of about 5–10 percent. An algae oil supplement (the original source of omega-3 in fish) is recommended for vegans, especially pregnant and breastfeeding women.

iron

Iron is abundant in plant-based foods (legumes, whole grains, leafy green vegetables), but the non-heme form is absorbed less efficiently than animal-based iron. The solution: combine iron-rich foods with vitamin C (lentils with bell peppers, spinach with lemon), separate absorption-inhibiting substances (coffee, tea) from meals, and use soaked and sprouted legumes.

zinc

Zinc is found in legumes, nuts, seeds, and whole grains, but its bioavailability is lower than in animal sources. Phytates in whole grains and legumes bind zinc. Soaking, sprouting, and fermenting reduce phytates and improve absorption.

calcium

Without dairy products, calcium must be consciously obtained from other sources: fortified plant-based milk and yogurt, calcium-rich mineral water, tofu (made with added calcium), green leafy vegetables such as bok choy and broccoli (spinach is not a good source because oxalates inhibit absorption), sesame seeds, and tahini. Aim for 1000mg daily.

iodine

Iodine is often deficient in vegan diets, which lack dairy products and fish. Fortified foods, iodized table salt, and moderate amounts of seaweed (nori) can help. If you are unsure, a low-dose iodine supplement is advisable.

Vitamin B12 deserves closer examination, as it is the only nutrient for which supplementation is not an option but a necessity for vegans. Understanding this vitamin can literally be lifesaving.

What B12 does in the body

Vitamin B12 is involved in DNA synthesis in every cell of your body. It is essential for the formation of red blood cells – without enough B12, a specific form of anemia develops. Particularly critical: B12 is indispensable for the function of the nervous system. It protects the myelin sheaths that surround nerve fibers. A deficiency can lead to irreversible nerve damage – numbness, tingling, gait instability, cognitive problems, and depression.

Why plant-based sources are not enough

Vitamin B12 is produced exclusively by certain bacteria. In nature, it is obtained through soil bacteria or via the food chain in animal products. Plant-based foods—including fermented foods like tempeh or algae like spirulina—either contain no B12 or inactive analogs that are ineffective in the body and can even compete with actual B12. There is no reliable plant-based source of B12.

The risk of a creeping shortage

The liver stores vitamin B12 for years. This means that if you start with reserves (for example, from a previous non-vegan diet), a deficiency can go unnoticed for a long time. By the time symptoms appear—fatigue, weakness, neurological problems—damage may already have occurred. The B12 level in the blood may still appear normal, while the active reserves are already depleted.

The solution: Supplementation

Vitamin B12 supplementation is simple, inexpensive, and safe. Recommended dosages: 250–500 µg daily as cyanocobalamin or methylcobalamin, or 2000–2500 µg twice weekly. Higher dosages are necessary because only a fraction is absorbed. Vitamin B12 is water-soluble—excess is excreted, making an overdose practically impossible.

Check the B12 status

Even with supplementation, occasional monitoring is advisable – not everyone absorbs B12 equally well. The DoctorBox Vitamin B12 Test allows you to conveniently check your levels from home. It's especially important to establish a baseline at the start of a vegan diet and then check it annually. If your levels are borderline or low, your supplementation can be adjusted.

A healthy vegan diet is colorful, diverse, and based on whole, unprocessed plant-based foods. The vegan food pyramid provides practical guidance for everyday life.

The basis: Plenty every day (at least 5-7 portions)

Vegetables of all colors and preparations form the foundation. Aim for at least 400g, ideally 500-600g daily. All varieties are welcome: leafy greens (spinach, kale, arugula), cruciferous vegetables (broccoli, cauliflower, cabbage), root vegetables, tomatoes, peppers, zucchini, mushrooms. The more colorful, the better – different colors mean different nutrients and plant compounds.

Fruit provides vitamins, fiber, and natural sweetness. Two to three servings a day are ideal. Berries are particularly nutrient-dense. Fresh fruit is better than juice because the fiber is retained.

The middle ground: Daily (3-5 servings)

Whole grain products are important sources of energy and fiber: oatmeal, whole grain bread, brown rice, whole grain pasta, quinoa, buckwheat, millet. Always choose the whole grain version – refined products have fewer nutrients and less fiber.

Legumes are the backbone of vegan protein intake and should be eaten daily: lentils, chickpeas, black beans, kidney beans, white beans, and peas. One to two servings (150-300g cooked) daily provide protein, iron, zinc, and B vitamins.

Nuts and seeds in small amounts daily (30-50g): walnuts (omega-3), almonds (calcium), pumpkin seeds (zinc), flax seeds (omega-3), chia seeds (fiber), hemp seeds (protein). Nut butters also count.

The addition: Regularly

Soy products such as tofu, tempeh, and edamame are high-quality protein sources with a complete amino acid profile. Two to three servings per week are recommended.

Fortified foods—plant-based milk with added calcium and B12, fortified cereals, fortified tofu—can help cover critical nutrient needs. Read the labels, as not all products are fortified.

The top: In moderation

High-quality oils (olive oil, rapeseed oil, linseed oil) for cooking and dressings. Processed vegan products (vegan cheese, meat substitutes, vegan sweets) can be enjoyed occasionally, but should not form the basis of your diet – they are often highly processed and low in nutrients.

"Where do you get your protein?" is the standard question every vegan is asked. The answer: from a variety of plant-based sources that together provide all the necessary amino acids. With a little knowledge, protein intake is not a problem on a vegan diet.

Protein requirements and plant-based characteristics

The general protein requirement is 0.8g per kilogram of body weight. For vegans, some experts recommend a slightly higher value of 0.9-1.0g/kg, as the digestibility of some plant-based proteins is somewhat lower. For a body weight of 70kg, this equates to approximately 63-70g of protein daily – easily achievable with a varied vegan diet.

The best vegan protein sources

Legumes: lentils (9g/100g cooked), chickpeas (8g/100g), black beans (9g/100g), kidney beans (8g/100g). A generous portion (300g) provides approximately 25-27g of protein.

Soy products: Tofu (8-15g/100g depending on the variety), tempeh (19g/100g), edamame (11g/100g). Soy is one of the few plant-based 'complete' proteins containing all essential amino acids.

Seitan: This wheat protein is extremely high in protein (25g/100g), but has an incomplete amino acid profile and is not suitable for people with gluten intolerance.

Nuts and seeds: Hemp seeds (25g/100g), pumpkin seeds (30g/100g), almonds (21g/100g). Nuts also provide healthy fats, but are high in calories.

Pseudocereals: Quinoa (4g/100g cooked) and buckwheat are complete proteins. Oats provide 5g/100g cooked.

The topic of amino acids

Proteins are made up of amino acids, eight of which are essential (for adults) – the body cannot produce them itself. Most plant-based proteins are limited in one or more of these amino acids: legumes are low in methionine, grains in lysine. The solution is simple: combine different protein sources throughout the day. Legumes and grains complement each other perfectly – think of classic dal with rice, hummus with bread, or a bean burrito.

It doesn't even have to be in the same meal – the body can pool amino acids throughout the day. As long as you eat different protein sources, your amino acid balance is ensured.

The transition to a vegan diet can be abrupt or gradual. For most people, a gradual approach is more successful and sustainable. Here is a practical roadmap for making the switch.

Phase 1: Preparation and Education (Weeks 1-2)

Before you make any changes, gather knowledge and resources. Understand the critical nutrients and how to obtain them. Get B12 supplements and possibly omega-3 from algae oil. Collect vegan recipes – cookbooks, blogs, YouTube channels. Take stock: Which dishes you already enjoy happen to be vegan or easy to veganize? Create a shopping list with vegan basics: legumes, tofu, plant-based milk, nuts, whole grains.

Phase 2: Gradual reduction (weeks 3-6)

Start by gradually reducing your intake of animal products. Week one: Replace cow's milk with plant-based milk. Week two: Reduce meat to two or three times a week. Week three: Experiment with egg substitutes when baking. Week four: Replace butter with plant-based alternatives or olive oil. Week five: Reduce cheese—often the hardest part. This gradual approach gives your taste buds and digestive system time to adjust.

Phase 3: Full transition (weeks 7-10)

Now your diet will be completely vegan. The transition will be easier because you already know alternatives and have developed new habits. Focus on expanding your repertoire: at least two to three new vegan recipes per week. Learn the basics: how to properly prepare tofu (pressing, marinating, frying until crispy), how to cook various legumes, and how to make creamy sauces without dairy products.

Phase 4: Optimization (from week 11)

After about three months, the transition is complete, and it's time for fine-tuning. Check your nutrient intake—a blood test can provide reassurance. Make sure you're getting enough calories (plant-based foods are often less energy-dense). Continuously expand your culinary repertoire. Look for vegan options at your favorite restaurants.

Practical everyday tips

Meal prep is especially valuable for a vegan diet: Cook large quantities of legumes in advance, roast vegetables for the week, and prepare dressings and dips. Keep emergency food on hand for busy days: canned chickpeas, pasta, frozen vegetables, nuts. Learn to read labels – animal products hide under many names (casein, lactose, albumin, carmine).

A vegan diet is generally possible at all stages of life – but certain phases require special care and often professional guidance. The position of major nutrition societies is: A well-planned vegan diet is suitable for all stages of life, but 'well-planned' is the key term.

Pregnancy and breastfeeding

A vegan pregnancy is possible and can be healthy, but it requires careful planning and ideally professional guidance. Nutritional needs are significantly increased: more protein, iron, folic acid, calcium, iodine, and zinc are required. Vitamin B12 supplementation is mandatory – a deficiency can harm the baby's neurological development. A DHA supplement (algal oil) is strongly recommended, as DHA is critical for brain and eye development. Regular medical checkups and blood tests are essential.

Infants and toddlers

This is the most controversial phase for vegan nutrition. Infants and toddlers have higher nutritional needs per kilogram of body weight than adults, and their brains are developing rapidly. In the first few months of life, breast milk (or formula) is their sole source of nutrition. Vegan mothers absolutely must supplement with vitamin B12, as their deficiency will be passed on to the baby. Close monitoring by pediatricians or nutritionists is strongly recommended during and after the introduction of complementary foods. Special attention should be paid to vitamin B12, iron, zinc, iodine, calcium, and omega-3 fatty acids.

Children and young people

A vegan diet in childhood and adolescence can meet all growth needs, but requires planning. Studies show that vegan children can grow normally, but tend to be shorter and lighter – whether this is problematic is debated. Important: sufficient calories (plant-based foods are less energy-dense), protein from various sources, B12 supplementation, iron, zinc, calcium, and omega-3 fatty acids. Regular blood tests and pediatric checkups are recommended.

Older adults

Nutrient absorption is often reduced in old age, and protein requirements per kilogram of body weight increase. Vegan seniors should ensure they consume sufficient protein (1.0-1.2 g/kg). Vitamin B12 absorption can be impaired in older adults due to reduced stomach acid – higher-dose supplements or injections may be necessary. Vitamin D and calcium are important for bone health. Omega-3 fatty acids (DHA) can support cognitive health.

Is it possible to achieve peak athletic performance without animal products? The answer is a resounding yes. A growing number of top athletes are adopting vegan diets – from tennis stars and Formula 1 drivers to ultramarathon runners and bodybuilders. The documentary 'The Game Changers' has popularized the topic, even if it sometimes exaggerates. The reality is: a vegan diet and athletic performance are compatible, but require more planning than an omnivorous diet.

Protein for vegan athletes

Athletes need 1.2-2.0g of protein per kilogram of body weight – for an 80kg athlete, that's 96-160g daily. This is achievable with a vegan diet, but it requires conscious planning. Include protein-rich meals whenever possible: tofu scramble for breakfast, lentil salad for lunch, tempeh curry in the evening, and a protein shake after training. Vegan protein powders (pea, rice, hemp – ideally a mix) can help meet these needs.

Energy and carbohydrates

Plant-based foods are often less energy-dense and very high in fiber. This is good for your health, but can be problematic for athletes who need high calorie intake. Solution: Incorporate energy-dense plant-based foods – nut butters, avocados, oils, dried fruits, smoothies. With very high energy demands, the sheer quantity of food can become a challenge.

Iron and endurance performance

Iron is essential for oxygen transport – a deficiency leads to fatigue and reduced performance. Endurance athletes have an increased need for iron. Vegan athletes should combine iron-rich foods with vitamin C, separate coffee/tea from meals, and have their iron levels checked regularly.

Creatine – worth considering

Creatine is a substance found in muscles that provides energy during short, intense bursts of activity. It is primarily found in meat; vegans tend to have lower creatine stores. Studies show that vegan athletes benefit more from creatine supplementation than omnivores. For strength athletes and athletes in explosive sports, creatine supplementation is a worthwhile consideration.

Regeneration and inflammation

A plant-based diet provides plenty of antioxidants and anti-inflammatory plant compounds. Many vegan athletes report faster recovery and less muscle soreness – not yet conclusively proven scientifically, but plausible and supported by anecdotal evidence.

A vegan diet can be very healthy – or very unhealthy. Not everything that's vegan is automatically good for you. Here are the most common mistakes and how to avoid them.

Error 1: Ignoring B12 supplementation

The most serious mistake. Some vegans believe they can get B12 from fermented foods or algae. This is wrong. Without supplementation, a deficiency will inevitably develop – the only question is when. The consequences can be irreversible. Solution: Supplement with B12, without exception, from day one.

Mistake 2: Too many processed vegan products

The market for vegan substitute products is booming: vegan burgers, sausages, cheese, nuggets, ice cream. These products can ease the transition and be enjoyable occasionally, but they are often highly processed, high in salt, fat, and additives, and low in nutrients. A diet consisting solely of vegan convenience foods is no healthier than one consisting solely of non-vegan convenience foods. Solution: Make real, whole plant-based foods the foundation. Use substitute products as an occasional supplement, not as the mainstay.

Mistake 3: Too little protein and calories

Plant-based foods are often less energy-dense. Some vegans—especially active ones—eat too little because they feel full from the fiber before their energy needs are met. Symptoms: fatigue, weight loss, muscle loss. Solution: Consciously include calorie-dense plant-based foods (nuts, avocado, oils), and include protein sources at every meal.

Mistake 4: Unbalanced diet

Always just pasta with tomato sauce, always just bread with hummus – monotony leads to nutritional deficiencies and boredom. Solution: Consciously plan for variety. Different legumes, different vegetables, different preparation methods. A colorful plate is a nutrient-rich plate.

Mistake 5: Ignoring other critical nutrients

Vitamin B12 receives the most attention, but omega-3 fatty acids, iron, zinc, calcium, and iodine also deserve attention. Solution: Know the critical nutrients and cover them specifically through food choices and, if necessary, supplementation.

Mistake 6: No regular health checks

Many vegans rely on their intuition and don't notice deficiencies until symptoms appear. Solution: Regular blood tests – at least annual B12, ideally also iron, vitamin D, omega-3 index and other relevant markers.