15 Things You Should Check If You’ve Been Vegan For 2+ Years

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Living a vegan lifestyle can significantly impact your health and the environment in positive ways, I think we can all agree on that! However, after two or more years of eating exclusively plant-based, it’s crucial to evaluate your nutrient intake to ensure you’re not missing out on key vitamins and minerals that are less abundant in a vegan diet.

Nutritional deficiencies can creep up unnoticed, as I’ve seen from time to time in my own social circle. That’s why you should pay extra attention to certain nutrients that might be limited due to the absence of animal products. Balanced meal planning can help maintain optimal health and prevent potential deficiencies.

On top of that, regular check-ups and doing some bloodwork can make sure you’re on the right path. For example, HealthLabs is a company that has a test specifically for vegans, which tests for common deficiencies. You can learn more about that by clicking the button below.

Vitamin B12

Vitamin B12 is crucial for nerve function and blood cell production. As a vegan for over two years, you might be running low since it’s primarily in animal products. Look for fortified foods like cereals or plant milks, and consider a B12 supplement. Check your levels during your next healthcare visit to ensure you’re on track.

Also read: B12 Intake And Strength Training After 50

Calcium

Keeping an eye on your calcium intake is key, as this mineral is vital for bone health and muscular function. Leafy greens like kale and collard greens are solid picks. Fortified plant milks and tofu can also up your intake. Absorption matters, so include vitamin D-rich foods or consider a supplement, especially in winter months. Too little calcium and your bones might wave the white flag, so get your levels checked if you’ve been ditching dairy for a while. Keep it balanced and you’ll be all good!

Also read: 10 Calcium Rich Vegan Breakfasts For Strong & Healthy Bones

Complete Blood Count (CBC)

When you’ve been vegan for a while, getting a Complete Blood Count (CBC) can clue you in on your overall health and detect any nutritional deficiencies. This test measures different parts of your blood, like red blood cells (which carry oxygen), white blood cells (which fight infections), hemoglobin (protein in red blood cells), hematocrit (proportion of red blood cells to plasma), and platelets (which help with clotting).

A drop in your red blood cells or hemoglobin could suggest an iron deficiency, common for vegans. Low white blood cell counts could indicate a lack of B12 or folate.

D-25 Hydroxy (Vitamin D-3)

If you’re vegan, keeping an eye on your Vitamin D-3 levels is crucial. This vitamin, also known as D-25 hydroxy, isn’t abundant in plant-based sources. Your body mainly gets it from sun exposure or fortified foods. Low D-3 can lead to bone weakness since it’s essential for calcium absorption.

Without sufficient sun exposure, consider a vegan D-3 supplement. Go for lichen-based ones; they’re plant-derived and vegan-friendly. Check your levels through a blood test. You’re aiming for a blood level between 20-50 ng/ml for optimal health.

Ferritin

Ferritin is your body’s iron storage protein (so, it’s not the same as iron but it helps store iron). If you’ve been following a vegan diet for over two years, keeping an eye on your iron levels is crucial. Plant-based sources like lentils, chickpeas, and tofu can boost your iron intake.

Yet, iron from plants isn’t as readily absorbed as from animal sources. To help absorption, pair these foods with vitamin C-rich produce like bell peppers or oranges. If you’re feeling fatigued or notice an unusual paleness, check this. It could be a sign your stores are low.

Folic Acid

Folic acid is crucial for your cell growth and creating DNA. As a vegan, ensuring adequate intake is key since it’s abundant in foods like liver, which isn’t on our menu. Your go-to should be fortified cereals, leafy greens, and legumes.

Aim for 400 micrograms daily. Don’t miss out—folic acid deficiency can lead to anemia and other health issues. Always check labels for folic acid content, and consider a supplement if you’re falling short.

Homocysteine

Elevated homocysteine levels can be a concern if you’re on a long-term vegan diet since you might lack sufficient B vitamins needed to process this amino acid. Vitamin B12 is particularly pivotal in maintaining normal homocysteine levels.

You’ve got to ensure you’re getting enough B12, either through fortified foods or supplements. Also, keeping an eye on your folate (B9) and vitamin B6 intake can help keep your homocysteine in check.

Iron

If you’ve been vegan for a while, keep an eye on your iron levels. Your body needs iron to transport oxygen and maintain energy levels. Non-heme iron is the type of iron you get from plant sources, and it’s not as readily absorbed as the iron from animal products. To boost absorption, pair iron-rich foods like spinach, lentils, and chickpeas with vitamin C sources like oranges or bell peppers.

Also read: 7 Iron-Rich Vegan Lunch Ideas for Energy-Boosting Meals

Zinc

Zinc is crucial for your immune system and metabolism. Aim for foods like fortified cereals, legumes, and pumpkin seeds. Your body doesn’t store zinc, so you need it daily. Keep your diet diverse to cover your zinc needs. You’re looking to get 11 milligrams (mg) for men and 8 mg for women per day.

The nutrients I’ve mentioned so far are typically the most common deficiencies found in vegans. Now, if you’re eating a very well-balanced diet and you know you’re getting enough, there’s no need to worry. However, sometimes it’s better to be safe than to be sorry.

Getting some quick bloodwork done to test for these nine common deficiencies can save you a lot of trouble. Luckily, the vegan deficiency test from HealthLabs tests all these nine common deficiencies. You can learn more about that by clicking the button below.

Omega-3 Fatty Acids

Your body doesn’t make omega-3 fatty acids, so you’ve got to ensure your vegan diet includes enough sources of them. Alpha-linolenic acid (ALA) is a type of omega-3 fat you’ll find in plant foods. Your body can convert some ALA into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), but not very efficiently.

Flaxseeds, chia seeds, hemp seeds, and walnuts are your go-to’s for ALA. They’re easy to sprinkle on almost anything. If you’re not getting enough through food, consider algae-based supplements as they provide EPA and DHA directly. It’s crucial for your brain and heart. Keep track of your intake!

Also read: 12 Health Benefits Of Omega-3 For Over 50s

Iodine

Iodine is crucial for thyroid function, which regulates metabolism. As a vegan, you might not get enough since it’s mainly in seafood and dairy. Sea vegetables like nori are solid sources. Check for iodized salt and fortified foods to keep levels up. Your thyroid will thank you.

Protein

Getting enough protein requires extra attention. Protein is vital for muscle repair, immune function, and overall energy levels, especially if you’re trying to get stronger or want to gain muscle. Your body doesn’t store protein, so you need to get enough from your diet each day.

Here are some top vegan protein sources:

• Legumes: Think lentils, beans, chickpeas, and soy products like tofu and tempeh.
• Whole grains: Quinoa and farro are particularly protein-rich.
• Nuts and seeds: Almonds, chia seeds, and hemp seeds pack a punch.

Make sure to eat a variety of these to cover your protein needs. Balancing your diet this way helps you meet your amino acid requirements without supplements.

Also read: 14 Protein-Packed Vegan Breakfasts For Strength Training In Your 50s

Vitamin A

Vitamin A is crucial for maintaining your eyesight and ensuring your immune system functions optimally. Your best bet is to rely on plant-based foods rich in beta-carotene which your body then converts into Vitamin A. Top sources include sweet potatoes, carrots, and dark leafy greens. To boost absorption, pair these with healthy fats from avocados or nuts since Vitamin A is fat-soluble.

Selenium

Double-check your selenium intake. This mineral is vital for your thyroid function and immune system. It’s tricky because plants only contain selenium if it’s present in the soil where they grow.

Foods high in selenium include:

• Brazil nuts (just one or two can meet your daily needs)
• Sunflower seeds
• Whole wheat bread

Magnesium

Keeping an eye on your magnesium is key. This mineral helps with muscle function, nerve health, and keeping your heartbeat steady. You need about 310 to 420 mg daily, and there are easy ways to get this from a vegan diet.

Good vegan sources include:

• Almonds, about 80 mg per ounce
• Spinach, roughly 78 mg per ½ cup cooked
• Black beans, nearly 60 mg per ½ cup

Combine these with foods rich in vitamin C to enhance absorption. Watch out for signs of deficiency like muscle cramps or fatigue. If you’re concerned, get your levels checked.