A Guide to a Healthy Veganuary

January often inspires reflection and fresh starts, and for many people this includes trying Veganuary or adopting a more plant-based way of eating. Whether you’re considering a fully vegan diet or a vegetarian approach, this month can be a valuable opportunity to explore how plant-forward eating may support long-term health — when done properly.

As a nutritional therapist, I regularly see both the benefits and the challenges of vegan and vegetarian diets. With thoughtful planning, these dietary patterns can be nutritionally adequate and health-promoting. Without planning, however, they may increase the risk of key nutrient deficiencies.

Why Try a Plant-Based Diet?

Compared with a typical Western diet — often high in processed foods, refined carbohydrates, saturated fats, and red or processed meats — well-planned vegetarian and vegan diets tend to be richer in fibre, antioxidants, and anti-inflammatory phytonutrients.

Evidence from large observational studies and systematic reviews suggests that well-planned plant-based dietary patterns are associated with:

• Improved glycaemic control
  Diets rich in dietary fibre slow glucose absorption and are associated with improved insulin sensitivity and a lower risk of type 2 diabetes.

• Improved lipid profile
  Vegetarian and vegan diets are consistently associated with lower total and LDL cholesterol concentrations compared with omnivorous diets.

• Lower blood pressure
  Plant-based dietary patterns are associated with modest reductions in both systolic and diastolic blood pressure.

• Reduced cardiovascular disease risk
  These effects are thought to arise from higher intakes of fibre, potassium, polyphenols, and unsaturated fats, alongside lower intakes of saturated fat.

It is important to note that these benefits are most strongly associated with whole-food plant-based diets, rather than diets high in ultra-processed vegan alternatives.

The Most Common Challenges of Veganuary

While plant-based diets can be very healthy, they require greater nutritional awareness than omnivorous diets. In clinical practice, the most common nutritional issues I see include:

• Low vitamin B12

• Iron deficiency (particularly in menstruating women)

• Low vitamin D (especially in the UK)

• Inadequate omega-3 fatty acids (EPA and DHA)

• Insufficient protein intake

• Suboptimal iodine, selenium, zinc, and calcium

These nutrients play essential roles in energy production, thyroid function, bone health, immune resilience, and neurological health.

Key Nutrients to Pay Attention To

Vitamin B12

Vitamin B12 is essential for red blood cell formation, neurological function, and DNA synthesis. It is not reliably available from unfortified plant foods.

Reliable vegetarian sources:
Eggs and dairy products

Vegans are at increased risk of deficiency without supplementation. Symptoms may include fatigue, anaemia, memory changes, tingling sensations, and low mood. Regular blood testing is strongly recommended for those following a long-term vegan diet.

Iron

Plant-based diets provide non-haem iron, which is less readily absorbed than iron from animal foods.

Good plant sources include:
Lentils, chickpeas, quinoa, pumpkin seeds, oats, tofu, and dark leafy greens

To enhance absorption:

• Combine iron-rich foods with vitamin C-rich foods (e.g. peppers, citrus fruits, kiwi)

• Avoid tea and coffee with meals

Iron deficiency may present as fatigue, breathlessness, palpitations, headaches, brittle hair or nails, and reduced exercise tolerance.

Vitamin D

Vitamin D deficiency is common in the UK due to limited sunlight exposure, regardless of dietary pattern.

• Few foods naturally contain vitamin D in meaningful amounts

• Vegan sources include UV-exposed mushrooms and fortified foods

• The NHS recommends supplementation during autumn and winter

A simple sunlight guide for the rest of the year:
If your shadow is shorter than your height, vitamin D synthesis is possible.
If it is longer, the sun is not strong enough.

Vitamin D plays a crucial role in bone health, immune function, and metabolic health.

Omega-3 Fatty Acids

Plant foods provide alpha-linolenic acid (ALA), which must be converted into EPA and DHA — a process that is inefficient in many individuals.

ALA sources include:
Flaxseeds, chia seeds, hemp seeds, and walnuts

To support conversion:

• Limit excessive omega-6 intake from refined vegetable oils

• Ensure adequate zinc, magnesium, and vitamin B6

Many individuals following a vegan diet benefit from an algae-based EPA/DHA supplement.

Protein

Protein requirements are based on body weight. Due to lower digestibility and differing amino acid profiles of plant proteins, individuals following vegan or vegetarian diets may benefit from slightly higher intakes.

Recommended intake:
~1 g protein per kg body weight per day as a minimum to meet basic needs.

Higher intakes may be required during periods of increased physiological demand, including higher levels of physical activity, pregnancy, lactation, ageing, or recovery from illness or injury.

Some plant-based diets may be relatively low in methionine if protein variety is limited. Including a range of plant protein sources across the day helps ensure adequate essential amino acid intake.

Complete plant protein sources include:
Tofu, tempeh, edamame, buckwheat, chia seeds, hemp seeds, and pistachios.

Helpful protein combinations:

• Legumes + nuts or seeds

• Whole grains + legumes

• Vegetables + grains

A well-planned plant-based diet can meet protein needs when total intake and variety are adequate.

Calcium, Iodine & Selenium

• Calcium: Found in leafy greens, tofu, tahini, and broccoli. Absorption depends on adequate vitamin D and vitamin K status. Low calcium intake increases osteoporosis risk.

• Iodine: Vegetarians and particularly vegans are at increased risk of iodine deficiency due to exclusion of fish and/or dairy. Seaweed can provide iodine; however, iodine content is highly variable and excessive intake may adversely affect thyroid function. Intake should be moderate and consistent.

• Selenium: Brazil nuts are a reliable source (1–2 per day).

Building a Balanced Vegan Plate (aim for variety):

• Legumes: Lentils, beans, chickpeas

• Whole grains: Oats, quinoa, buckwheat

• Nuts and seeds: Walnuts, chia, hemp, pumpkin seeds

• Vegetables: Particularly leafy greens and cruciferous vegetables

• Fruit: Berries, apples, citrus fruits

• Fermented foods: Tempeh, sauerkraut, miso

Soaking, sprouting, and fermenting legumes and grains can improve mineral absorption and digestive tolerance.

Practical Tips for Veganuary Success

• Prioritise whole foods over ultra-processed vegan alternatives

• Plan meals ahead to ensure adequate protein and micronutrient intake

• Stay well hydrated, as higher-fibre diets increase fluid requirements

• Track intake initially to identify gaps (e.g. Cronometer or MyFitnessPal)

• Consider blood testing for vitamin B12, iron, vitamin D, and iodine if following a long-term plant-based diet

Final Thoughts

Veganuary can be a positive reset for your health, digestion, and relationship with food — but only when approached thoughtfully. A well-planned vegan or vegetarian diet can support metabolic health, cardiovascular health, and overall wellbeing. The key is intentional nourishment rather than restriction.

If you are considering a long-term plant-based diet, or experiencing symptoms such as fatigue, low mood, hair loss, or digestive discomfort, personalised nutritional guidance can help ensure your dietary choices fully support your health.