Evidence-based answers to common questions about veganism. Each answer is backed by scientific research with transparent citations.
Evidence does **not** strongly support universal multivitamin use for preventing cardiovascular disease or cancer, and recommendations vary. However,...
Needing a supplement doesn’t make a practice unethical or unhealthy; it means modern conditions make supplementation a practical tool. Many omnivores...
Vegan diets require planning around a small, predictable set of nutrients—especially B12—and this planning can be simplified with habits (a...
Many plant-based alternatives are ultra-processed and can be high in sodium, but RCTs show that substituting plant-based meat alternatives for animal...
UPF intake is associated with worse health outcomes in many studies, and this can apply to both plant- and animal-sourced UPFs. A vegan diet built...
Large observational studies often find lower all-cause mortality risk with higher-quality plant-forward diets and higher intake of whole plant foods;...
The IARC classified processed meat as carcinogenic to humans (Group 1) based on sufficient evidence in humans, with the strongest link to colorectal...
Plant-forward dietary patterns are associated with lower risk of type 2 diabetes in many cohorts, and interventions often improve weight and insulin...
Many observational studies and clinical trials show plant-forward patterns can improve CVD risk factors (LDL cholesterol, blood pressure) and are...
Athletic performance depends on total energy, protein, carbohydrate availability, and training—not animal foods specifically. Vegan athletes may need...
Vegan diets for children require thoughtful planning to ensure energy density and key nutrients (B12, iodine, iron, calcium/vitamin D, omega-3). When...
A well-planned vegan diet can support pregnancy and lactation, but it requires attentive planning (B12, iodine, iron, vitamin D, omega-3, and adequate...
ALA (from flax/chia/walnuts) can convert to EPA/DHA, but conversion is limited and variable. Many guidelines suggest considering algae-based DHA/EPA...
Calcium needs can be met via fortified plant milks, calcium-set tofu, some greens, and other sources; vitamin D may need supplementation depending on...
Non-heme iron has lower absorption but absorption rises when stores are low, and strategies like vitamin C co-consumption improve absorption. Some...
Needing a supplement doesn’t make a practice unethical or unhealthy; it means modern conditions make
Vitamin B12 is made by microorganisms, not animals or plants. In modern food systems, B12 is obtained via animal products largely because animals...
Many plant foods contain all essential amino acids; what varies is amino-acid profile and digestibility. In practice, eating enough total protein and...
Most people can meet protein needs with plant foods (legumes, soy foods, whole grains, nuts/seeds), and dietetic bodies recognize vegetarian/vegan...
Major dietetic bodies have stated that *appropriately planned* vegetarian/vegan diets can be nutritionally adequate across life stages. The key is...