Nutrient Deficiencies on a Plant-Based Diet: What to Watch For

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🌱 Eating Plant-Based? You Could Be Missing These Critical Nutrients

A plant-based diet can offer short-term benefits, like improved digestion or weight loss—but over time, many people develop serious nutrient deficiencies that impact energy, hormones, brain function, and immune health.

These deficiencies often creep in slowly, leading to chronic fatigue, brain fog, anxiety, brittle nails, and digestive issues. And while plant-based diets are popular, the research shows they are not safe for long-term use without careful supplementation and monitoring.

If you’re currently plant-based or vegan, here’s what you need to watch for—and why a more balanced approach like the ASTR Diet may be the safer, more effective option.

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❗ 1. Vitamin B12 – Essential but Missing from Plants

Why it matters: B12 is required for DNA synthesis, red blood cell formation, nerve health, and brain function. A deficiency can lead to anemia, nerve damage, and even permanent cognitive issues.

Plant-based risk: B12 is found naturally only in animal products. Deficiency is common in long-term vegans and vegetarians.

Symptoms of deficiency: Fatigue, brain fog, numbness, tingling, memory problems, depression

Fix: B12 supplements or inclusion of pasture-raised eggs and small amounts of clean animal foods
📚 Référence: Pawlak et al., 2013, Nutrition Reviews

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❗ 2. Iron – Poor Absorption from Plant Foods

Why it matters: Iron helps carry oxygen in the blood and supports energy, brain function, and immunity.

Plant-based risk: Iron from plants (non-heme) is absorbed at much lower rates than heme iron from animal sources. Phytates in legumes and grains also block absorption.

Symptoms of deficiency: Fatigue, shortness of breath, pale skin, cold hands and feet, hair loss

Fix: Combine iron-rich plant foods with vitamin C, avoid tea/coffee near meals, monitor ferritin levels regularly
📚 Référence: Haider et al., 2020, Nutrients

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❗ 3. Zinc – Blocked by Phytates in Grains and Legumes

Why it matters: Zinc supports immune function, skin repair, and hormone production.

Plant-based risk: Zinc is harder to absorb from plants due to phytates, and requirements may be 50% higher for vegetarians and vegans.

Symptoms of deficiency: Frequent infections, slow wound healing, acne, low libido, hormone imbalance

Fix: Soak and sprout legumes and grains; consider supplementation or small amounts of animal protein
📚 Référence: Hunt et al., 2003, American Journal of Clinical Nutrition

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❗ 4. Omega-3s (EPA/DHA) – Poor Conversion from ALA

Why it matters: DHA and EPA are essential for brain development, hormone function, and inflammation control.

Plant-based risk: Plant-based omega-3s (like flax or chia) provide ALA, which converts poorly to EPA and DHA—often less than 5%.

Symptoms of deficiency: Anxiety, dry skin, poor memory, hormonal imbalance, inflammation

Fix: Supplement with algae-based DHA/EPA or include small amounts of wild-caught fish
📚 Référence: Saunders et al., 2013, Medical Journal of Australia

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❗ 5. Calcium – Lacking Without Dairy or Proper Planning

Why it matters: Calcium is essential for bone strength, heart function, and nerve signaling.

Plant-based risk: Without dairy, many people fall short. Oxalates in spinach and other greens block absorption.

Symptoms of deficiency: Muscle cramps, brittle nails, low bone density, abnormal heart rhythms

Fix: Use low-oxalate sources like bok choy and kale; include fortified plant-based milks and consider calcium supplements as needed
📚 Référence: Craig, 2009, American Journal of Clinical Nutrition

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❗ 6. Iodine – Low in Plant-Based Foods

Why it matters: Iodine is critical for thyroid hormone production.

Plant-based risk: Vegans and vegetarians have up to 50% lower iodine intake than omnivores, especially if they avoid iodized salt.

Symptoms of deficiency: Fatigue, weight gain, dry skin, brain fog, cold intolerance

Fix: Use iodized salt or small amounts of seaweed cautiously. Monitor thyroid labs annually.
📚 Référence: Leung et al., 2011, Endocrine Reviews

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⚠️ Why These Deficiencies Get Worse Over Time

Plant-based diets often feel good initially because they remove processed foods and increase fiber. But over time, the missing nutrients catch up, leading to long-term health consequences such as:

• Hormonal dysfunction

• Autoimmune activation

• Poor gut repair

• Accelerated aging

• Mental health decline

This is why a plant-based diet is not safe for long-term use without expert guidance and supplementation. Even then, many people don’t feel fully well.

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✅ A Smarter, Safer Alternative: The ASTR Diet

Le ASTR Diet, created by Dr. Joseph Jacobs after struggling with his own nutrient deficiencies and chronic fatigue on plant-based diets, offers a scientifically balanced, restorative approach that works long term.

The ASTR Diet is:

• Anti-inflammatory and whole food–based

• Toxin-free and rich in healing nutrients

• Designed to support hormone balance, gut health, and detoxification

• Flexible, with optional clean animal foods for B12, iron, and omega-3s

• Built for long-term safety and wellness

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📘 Get Started Today

→ Discover the ASTR Diet in Dr. Jacobs’ book Eat to Heal
→ Schedule your free ASTR Diet consultation with a certified coach

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📚 References

• Pawlak, R. et al. (2013). How prevalent is vitamin B12 deficiency among vegetarians? Nutrition Reviews.

• Haider, L. M. et al. (2020). Iron and zinc status in plant-based diets: a review. Nutrients.

• Hunt, J. R. et al. (2003). Zinc status in vegetarians and the effect of phytates. Am J Clin Nutr.

• Saunders, A. V. et al. (2013). Omega-3 polyunsaturated fatty acids and vegetarian diets. Medical Journal of Australia.

• Craig, W. J. (2009). Health effects of vegan and vegetarian diets. American Journal of Clinical Nutrition.

• Leung, A. M. et al. (2011). Iodine nutrition in the U.S. Endocrine Reviews.