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Is a vegan diet safe?

Summary

Yes. Authoritative nutrition associations in the US, Canada, UK, and Australia state that vegan diets are healthful and nutritionally adequate during all stages of life, including pregnancy and childhood.

Full discussion

We can look to two sources to answer this question:

  1. Information from deitetic associations, which are made up of professionals who study human nutrition.
  2. Scientific studies on the health of people who follow a vegan diet.

In this case, the sources are in agreement.

Dietetic Associations

The US and Canadian dietetic associations published a joint piece in the Canadian Journal of Dietetic Practice and Research in 2003. The abstract states:

Well-planned vegan and other types of vegetarian diets are appropriate for all stages of the life-cycle including during pregnancy, lactation, infancy, childhood, and adolescence.1

The British equivalent hosts a fact sheet about vegan diets, which states:

Plant-based diets can support healthy living at every age and life stage.2

The Australian equivalent also hosts a fact sheet, which states:

A varied and well-balanced vegetarian diet can supply all the nutrients needed for good health.3

Note that, while this quote does not specifically mention a vegan diet, the page lists veganism as a form of vegetarian diet.

Scientific Studies

Why are these sources authoritative?

The sources linked are from the Academy of Nutrition and Dietetics, the Dietitians of Canada, the British Dietetic Association, and Dietitians Australia. Each is the top dietetic association in its country, and all four are included on the USDA’s list of dietetic associations4.

  1. Position of the American Dietetic Association and Dietitians of Canada: vegetarian diets 

  2. Vegetarian, vegan and plant-based diet: Food Fact Sheet 

  3. What is a vegetarian diet? 

  4. Dietetic Associations