While plant-based diets offer neuroprotective benefits, missing key nutrients like B12 and omega-3s could increase cognitive risks—learn how to optimize your diet for brain health.
Study: Impact of Vegan and Vegetarian Diets on Neurological Health: A Critical Review . Image Credit: Johnathan Ball / Shutterstock
In a recent review article in the journal Nutrients , researchers explored whether following vegetarian or vegan diets improves neurological health.
Their findings indicate that well-planned plant-based diets, rich in antioxidants and phytonutrients, can protect against oxidative stress and systemic inflammation , which contribute to neurodegeneration. However, care must be taken to support cognitive well-being while also preventing nutrient deficiencies, particularly in vitamin B12, omega-3 fatty acids, iron, zinc, selenium, and iodine, as these nutrients play crucial roles in brain function and neuroprotection. Nutritional Differences Based on Diet
Neurodevelopment starts early – Nutrient deficiencies in pregnancy, particularly in B12, iron, and iodine, can affect a baby’s brain development, making supplementation essential for plant-based mothers.
The global shift toward plant-based diets has been driven by ethical, environmental, and health considerations. These diets are associated with a lower risk of chronic diseases like cardiovascular disease, obesity, and type 2 diabetes. However, the impact of plant-based diets on neurological health remains underexplored.
Vegetarian and vegan diets differ in nutrient composition. Vegan diets lack key nutrients such as omega-3 fatty acids, vitamin B12, vitamin D, iodine, iron, zinc, selenium, and calcium.
Vitamin B12 deficiency is particularly concerning, with deficiency rates ranging from 11% to 90%, depending on supplementation, age, and dietary habits. This deficiency is linked to elevated homocysteine levels, a risk factor for Alzheimer’s and cognitive decline.
Similarly, iron deficiency affects up to 30% of vegans in Western countries and up to 60% in regions like South Asia, leading to cognitive impairment. Deficiencies in omega-3s (specifically DHA and EPA) and low iodine levels further impact brain health. Since the conversion rate of ALA (found in flaxseeds and walnuts) to DHA and EPA is below 10%, algae-based DHA/EPA supplementation is strongly recommended.Vegetarians who consume eggs and dairy are less likely to experience such deficiencies while benefiting from a higher fiber intake […]
Does a vegetarian diet help or harm your brain? Here’s what the science reveals
