Why You Might Feel Tired on a Plant-Based Diet (And How to Fix It)

Search terms: tired on plant-based diet, plant-based fatigue, low energy vegan

---

🌱 If a Plant-Based Diet Is So Healthy, Why Are You Always Tired?

Many people switch to a plant-based diet hoping to gain energy, reduce inflammation, and feel lighter. But after a few weeks or months, some report constant fatigue, brain fog, irritability, and low motivation.

This isn’t in your head—there are real biological reasons why the plant-based diet often leads to low energy. And while short-term improvements are common, a plant-based diet is not safe for long-term use without major adjustments. Here’s why—and what you can do to fix it.

---

❗ Why a Plant-Based Diet May Drain Your Energy

---

1. B12 Deficiency Happens Quickly Without Animal Foods

Vitamin B12 is essential for making red blood cells and supporting brain and nerve function. It’s found naturally only in animal products. Without supplementation or fortified foods, most plant-based eaters will develop low or deficient B12 levels—leading to fatigue, weakness, dizziness, and numbness.

• Fix: Take a high-absorption B12 supplement or consume clean animal foods occasionally.

• Warning: Long-term deficiency can lead to irreversible nerve damage (Pawlak et al., 2013).

---

2. Iron from Plants Is Poorly Absorbed

While plants like spinach, lentils, and beans contain iron, it’s the non-heme form—much harder for your body to absorb compared to the heme iron found in animal foods. Iron deficiency anemia is a common cause of fatigue in women and children on plant-based diets.

• Fix: Pair plant iron with vitamin C to increase absorption, and monitor iron status regularly.

• Note: Some people will need iron supplementation, especially menstruating women (Haider et al., 2020).

---

3. You May Be Missing Omega-3 Fats

Omega-3s (especially DHA and EPA) support brain health, mood, and inflammation control. Plant-based sources like flax and chia contain ALA, which converts poorly into DHA and EPA—leading to omega-3 deficiency over time.

• Fix: Supplement with algal oil (vegan DHA/EPA) or include wild-caught fish if tolerated.

• Risks of deficiency: Depression, anxiety, brain fog, and poor memory (Grosso et al., 2014).

---

4. Too Many Carbs, Not Enough Protein and Fat

Plant-based eaters often unknowingly load up on grains, starches, and fruit—without enough protein or fat to stabilize blood sugar. This leads to energy crashes, cravings, and poor focus.

• Fix: Build meals around protein (lentils, tofu, tempeh, hemp seeds) and healthy fat (avocados, coconut, olives).

• Watch for: Relying too heavily on smoothies, fruit bowls, and processed plant snacks.

---

5. You’re Not Eating Enough Calories

Cutting out high-calorie animal products without replacing them often leads to chronic undereating. Combine that with high fiber, and your energy tanks quickly.

• Fix: Eat larger portions of nutrient-dense, higher-calorie whole foods like nuts, seeds, starchy veggies, and legumes.

---

6. Your Gut May Be Struggling to Adjust

The sudden increase in fiber from beans, raw greens, and grains can irritate the gut lining, cause bloating, and even affect nutrient absorption—especially in people with leaky gut, IBS, or past antibiotic use.

• Fix: Go slow with fiber. Cook your vegetables, soak your beans, and consider gut-healing foods like bone broth or fermented vegetables.

---

⚠️ Long-Term Plant-Based Diet = Long-Term Risk

While some benefits may appear early on, research shows that many people get sicker over time on a plant-based diet due to:

• Micronutrient deficiencies (B12, iron, zinc, omega-3s)

• Hormonal imbalances (especially in women)

• Gut inflammation

• Poor detox support

• Energy crashes and cognitive decline

This is why a plant-based diet is not safe for long-term use without careful monitoring, supplementation, and correction.

---

✅ A Better Alternative: The ASTR Diet

De ASTR Diet, developed by Dr. Joseph Jacobs after he personally battled chronic fatigue, migraines, and hormonal issues on plant-based and trendy diets, is a safer and more effective long-term solution.

The ASTR Diet is:

• Anti-inflammatory

• Toxin-free (no seed oils, additives, or chemicals)

• Nutrient-dense with balanced fats, protein, and clean carbs

• Hormone and gut supportive

• Sustainable for long-term healing and energy

Learn more in Eat to Heal and explore how ASTR can help you restore your energy naturally.

👉 Book your free ASTR Diet consultation

---

📚 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.

• Grosso, G. et al. (2014). Omega-3 fatty acids and depressive disorders. PLoS ONE.

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

• Kahleova, H. et al. (2017). A plant-based dietary intervention improves beta-cell function. Nutrients.