12 Common Nutritional Deficiencies in Vegetarians
The nutrition world can be confusing and there seems to be opposite recommendations for just about any food out there. And it may be for good reason; there is not one diet approach that is perfect for everyone. With that being said, it is important to understand the pros and cons of diet styles. Most diets will be deficient in some areas which can range from minor symptoms, to more dangerous consequences. For the purpose of brevity, this article will list the more dangerous problems that can occur because many of the milder symptoms overlap and include nausea, fatigue, weakness, confusion, etc. It is important to note that some of these nutrients can be toxic in excess, including the fat soluble vitamins, A and D.
Vitamin A: Also known as Retinol, it is important for vision. It is found mostly in animal products such as liver, eggs, dairy and oily fish, so it can be difficult for vegetarians to get a good source of vitamin A without supplementation. Deficiency can lead to eye disorders.
Vitamin D: Is involved in absorption of calcium and phosphorus to support strong bones and teeth. It also has a role in breaking down the membrane around viruses. Deficiency can lead to rickets and osteoporosis. Vitamin D is found in cod liver oil, egg yolks and red meat. Vitamin D can be produced from sunlight so it is likely more of an issue for people living in colder climates.
Leucine: Is a branched chain amino acid (BCAA) and is involved in protein synthesis and energy production. Deficiency can lead to a loss of muscle mass and hair loss. It is found mostly in meat, fish, eggs, and dairy but is also in legumes and pumpkin seeds.
Glutamine: is another amino acid and is a precursor to arginine. It is involved in protein synthesis and immune function.It is also involved in wound healing, reducing cortisol levels, and promotes gastrointestinal health. Strenuous exercise can reduce glutamine levels and lead to suppressed immune function. It is found in almost every food that is protein based.
B12: Boosts energy, helps form blood cells, and prevents brain atrophy. Dietary sources of vitamin B12 occur primarily in animal products such as lamb, beef, herring, mackerel, pork liver, oysters, poultry, clams, and eggs. To get enough B12, vegetarians have to supplement or ingest food that has been fortified with B12 such as tofu. Deficiency can lead to anemia.
Creatine: rapidly replaces ATP in fast twitch muscle fibers, improving power output. It also reduces muscle cramps. Beef is high in creatine, however when cooked, it transforms into creatinine, a waste product of creatine. Deficiency can lead to CDS (creatine deficiency syndrome) and cause developmental delays, intellectual disability, seizures, and movement disorders.
Taurine: is an amino acid that plays a role in brain tissue and nervous system functioning. It is also involved in blood pressure regulation and eye health. Deficiency can lead to weakening of the heart muscles, retinal degeneration and eventually blindness, and fetal abnormalities.
Carnosine: is synthesized from beta-alanine and L-histidine. Carnosine is involved in antioxidant activity, improves copper uptake, and reduces the fatigue caused by muscle acidosis. It is found in muscle tissue so animal products are high in carnosine. Deficiency can cause developmental delays, nerve tissue degradation, and tremors.
DHA (Docosahexaenoic Acid): is an Omega-3 fatty acid and competes with arachidonic acid, and is therefore anti-inflammatory. They also thin the blood, reduce clotting, and may raise HDL. Many children and adults with ADHD have a deficiency in DHA. Emerging evidence has linked behavior disorders with chronic inflammation of the brain. DHA is found in fish oils and grass fed beef.
Heme Iron: is crucial in delivering oxygen to our tissues of the body. Although you can get iron from plants, it is non-heme iron and less absorbable in the body. Iron deficiency can lead to anemia which can cause fatigue, headaches, restless legs, and oddly enough, the desire to chew ice.
Calcium: is important in bone health and controlling blood pressure. It is important to have zinc and vitamin D in the diet to absorb and use calcium, and these tend to be deficient on a plant-based diet. Calcium deficiency can cause osteoporosis, tingling, cramps, and spasms.
Zinc: is important in growth and repair of muscle. It also has a role in the immune system and prevents RNA replication in viruses. Deficiency can lead to hair loss, and lack of smell and taste.