Can a vegan diet cause depression?

Answer 1

A vegan diet does not necessarily cause depression, though transitioning to a vegan diet can cause all sorts of physical and emotional symptoms while your body gets used to it, just like transitioning to any new diet or even a new altitude or lifestyle can. These symptoms generally pass after a few weeks.

However, a vegan diet can put you at risk for certain nutritional deficits if you are not careful about meeting your nutritional needs, specifically protein, iron and B12, with B12 being the most worrisome.

An iron deficiency leads to anemia, which causes you to feel sluggish and generally unwell, including depression-like symptoms. These generally go away as soon as your iron is back on track. You can prevent this by eating lots of beans, leafy greens and whole grains.

B12 deficiency can lead to anemia as well. It can also cause a range of psychotic and neurologic problems, including depression. It takes a long time for B12 deficiency to show up, because your requirements are quite low and it stays in the body for a long time, so someone could be vegan for years before they have problems. The best vegan source for this nutrient is nutritional yeast.

Many vegetarians/vegans make the mistake of eating refined carbohydrates. Avoid these as much as you can; they deplete the body of B vitamins, which can make you feel depressed/anxious. Make sure you get enough protein, too--the brain needs it!

Vegans often don't get enough omega-3 fatty acids in their diet; the main sources being fish. However, nuts and certain plant oils do contain adequate amounts of omega-3s, and it's vital that vegans try to incorporate these into their daily diet. A food supplement is a good way of dealing with fatty acid shortfalls. While many Vegans may be familiar with flax and hemp oils, there is a better source out there derived from the echium plant. This is a relative newcomer, and currently only one manufacturer in the UK provides a product called Echiomega, which contains this important oil, but it's well worth checking out. Lack of omega-3 have been linked to an increased risk of depression, so i'd definitely start upping my omega-3s.

Protein deficiencies can also cause depression. Make sure you are getting enough protein!

Too many simple carbohydrates can also cause depression, especially when protein is low.

Try leafy greens such as collards (calcium and magnesium are essential). B vitamins in general can also help depression.

Don't forget sun, exercise, friendship, therapy, and a spiritual practice such as meditation.