Nutritional risks in vegetarian and vegan diets

France’s National Agency for Food, Environmental and Occupational Health Safety (Anses) has issued a warning about possible nutritional deficiencies in people who follow vegetarian or vegan diets. The agency highlights that certain essential nutrients are mainly found in animal products and may be lacking without careful planning.

Key nutrients at risk

Vitamin B12, which is vital for the nervous system, is found almost exclusively in animal-based foods. Anses says that vegetarian and vegan diets often lack this nutrient and require regular supplementation. Other nutrients at risk include iron, iodine, omega-3 fatty acids, vitamin D, and calcium, all of which are important for immunity, concentration, hormonal balance, and bone strength.

Health benefits and risks

Anses notes that vegetarian diets are linked to a lower risk of type 2 diabetes, heart disease, certain cancers, and ovulatory disorders. However, the agency also points out that these diets may increase the risk of bone fractures and a rare birth defect called hypospadias. The evidence for these risks is described as weak, and the agency emphasizes that vegetarianism is not inherently harmful but requires balance.

Vulnerable populations

Children, pregnant women, and the elderly are at greater risk due to their higher nutritional needs. Anses says its current guidelines are aimed at adults, as there is not enough data on the specific requirements of these groups. Long-term deficiencies in children can lead to problems with growth, bone development, and brain function.

Solutions to prevent deficiencies

Anses offers practical advice to address these issues. Vegetarians are advised to eat 700 grams of fruits and vegetables daily, and to consume legumes in varying amounts depending on their diet. Combining legumes with whole grains and vitamin C-rich foods can improve iron absorption. Iodized salt and seaweed can help with iodine intake, while sun exposure and vitamin D supplements support bone health. Vitamin B12 supplements are essential for those on plant-based diets.

Growing trend and expert guidance

Anses acknowledges the increasing number of people in France following vegetarian or vegan diets, with over 1.5 million people avoiding meat and fish entirely. A survey shows that 53% of French people have reduced their meat consumption in the last three years. The agency encourages individuals to consult health professionals before making major dietary changes to ensure they meet their nutritional needs safely.