Animal Rights and Vegan Advocacy
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In response to: 
“A vegan diet is not for everyone—it made me sick.” WIP

Article

Occasionally we hear of someone who says they got sick, didn’t feel well, or lacked energy on a vegan diet. While this is the opposite of what most new vegans experience, we hear it enough to warrant a response.

More often than not, these kinds of assertions are made without a professional diagnosis. And without a diagnosis, it’s hard to say the cause of this for any one individual.

Nevertheless, we examine some possibilities and try to shed a little light on the topic, offering the following points gleaned from first-hand reports, personal experience, as well as some thoughts from those qualified to weigh in.

Keep in mind that we know of no nutrients that must come from animal products.

When the Academy of Nutrition and Dietetics, Mayo Clinic, Harvard Public Health, Cleveland Clinic, and others say that plant-based diets are adequate and even advantageous,1Citations for each of the organizations mentioned are provided at http://justiceforanimals.org/objections/quote-we-need-animal-products-to-be-healthy/ they do not say “except that certain people must have meat, dairy, or eggs.” Nor do they qualify their statements by pointing out nutrients that are difficult to obtain unless you eat animal products.

Science knows of no nutrient that cannot be obtained, and obtained in sufficient quantities for good health, outside the animal kingdom.

Realize that your malady may be caused by something other than your diet in general or your vegan diet in particular.

When you combine the fact that people get sick or feel bad for a multitude of reasons, with the fact that self-diagnosis is often wrong, it seems at least possible that your troubles may not be caused by a vegan diet, or even related to diet at all. People get sick all the time and attribute that to various reasons, often without adequate justification.

Bio-individuality does not confer a need for animal products.

Sometimes the claim is made that because we are all different a vegan diet is not for everyone. It’s true that bio-individuality may justifiably cause you to restrict or supplement your diet, but not because of a vegan diet per se.

For example, if you have an allergy, you should avoid foods that trigger that allergy. If you are prone to make kidney stones, you may decide to restrict oxalates and sodium.2“Kidney Stones | Health Topics | NutritionFacts.Org.” Accessed August 9, 2018. https://nutritionfacts.org/topics/kidney-stones/ If you have absorption problems with any particular nutrient, you may want to supplement for that nutrient. People with diabetes will want to minimize fatty foods and added sugars 3Barnard, Neal. “Does Sugar Cause Diabetes?” Text. The Physicians Committee, August 7, 2017. https://www.pcrm.org/nbBlog/does-sugar-cause-diabetes

But there is no scientific basis for saying that any given individual should not eat vegan because that individual is unique. The color of our hair or eyes, our height, and our body proportions do not dictate which foods to eat. Some attempts to link physical or physiological traits to the optimum diet, such as the blood type diet, are regarded by the scientific community as lacking credibility.4“The Blood Type Diet: An Evidence-Based Review.” Healthline, June 4, 2017. https://www.healthline.com/nutrition/the-blood-type-diet-review

Your body may need more time to acclimate.

Your body may need more time to adjust to the new way of eating. Some feel sickly and weak when they first start on a vegan diet. Then, as their body adjusts, these feelings go away and the nutritional advantages of a plant-based diet start to be realized.

You may be eating too much vegan junk food.

The science is clear that leaving animal products off the plate reduces your risks for chronic disease,5Citations for several prominent health organizations are provided at http://justiceforanimals.org/objections/quote-we-need-animal-products-to-be-healthy/ but that alone does not guarantee a healthy diet. You might not be getting enough nutrients because you are consuming too much vegan junk food such as Oreos, potato chips, and cola.

You may not be getting enough calories.

Animal products and vegetable oils are calorie-dense, while fruits and vegetables are nutrient-dense.

It takes about 500 calories to fill a stomach with fruits and vegetables, but about 1000 calories to fill the stomach with meat.6Novick, MS, RD, Jeff. “Calorie Density Approach to Nutrition & Weight Management.” Forks Over Knives (blog), June 19, 2012. https://www.forksoverknives.com/the-calorie-density-approach-to-nutrition-and-lifelong-weight-management/

So if you are eating the same volume of plant foods as you previously ate animal foods, it’s possible you are not getting enough calories.

You may have introduced a food that causes a mild allergic reaction.

When people adopt a vegan, plant-based diet, it’s likely they will be eating a number of foods they didn’t previously consume. It’s possible that one of those foods contains an allergen for you.

Your body might need a different mix of macronutrients.

If your metabolism is high or you are an endurance athlete, you might benefit from a higher percentage of complex carbs.

If you are a bodybuilder or you have a job that constantly rips muscle tissue that needs to be rebuilt, you may need more protein. But before you go wild with the protein, please read our answer to the objection that vegans have a problem with that nutrient.7http://justiceforanimals.org/objections/quote-protein-is-a-problem-for-vegans/

You may be one of the small numbers of people who need to supplement with more than B12.

Dr. Michael Klapper believes that it’s possible some people may not be able to adjust to a vegan diet without supplementation beyond B12.

He provides a discussion of the physiological process that may be at work in these cases and suggests a regiment of supplementation that might address the problems. He also offers suggestions on what to do, if, after 12 months of supplementation, your situation has not improved.8Klaper, M.D., Michael, and John Allen Mollenhaur. “The Failure to Thrive–Speculations on the Nutritional Adequacy of 100% Plant-Based Diets.” Nutrient Rich Superfoods (blog), November 11, 2012. https://nutrientrich.com/premium/the-failure-to-thrive-speculations-on-the-nutritional-adequacy-of-100-plant-based-diets-by-michael-klaper-m-d.html 9Klaper, Michael. “Vegan Health Study.” Vegan Health Study by Michael Klaper, M.D., January 4, 2017.(https://veganhealthstudy.org/ 10Plant Based Science London. Why Giving Up Meat Makes You Feel Ill-Carnitine! Dr Michael Klaper, 2016. https://www.youtube.com/watch?v=ps4RN9RezEQ 11Klaper, M.D., Michael. “Thriving on a Plant-Based Diet.” Michael Klaper, M.D., Nutrition-Based Medicine, November 2015. https://doctorklaper.com/webinars/thriving-on-a-plant-based-diet/

It’s a good idea to get a professional diagnosis for any suspected nutrient deficiency, as some supplements can be harmful.12Novick, MS, RD, LD, LN, Jeff. “Q & A’s.” JEFF NOVICK. Accessed August 9, 2018. https://jeffnovick.com/RD/Q_&_As/Entries/2012/10/18_Supplements.html

You may be using the vegan diet as an excuse, subconsciously or not.

It’s true that a small number of people have health-related issues that are triggered by the transition to a vegan diet. But it’s also likely that in some cases, such issues are used as an excuse to give up on their vegan diet. And for some, this could be on a subconscious level.

Humans are experts at rationalization, as Ben Franklin realized when he said, “So convenient a thing is it to be a reasonable creature, since it enables one to find or make a reason for everything one has a mind to do.”13Franklin, Benjamin. The Autobiography of Benjamin Franklin. AmazonClassics, 2017. 48-49

Some do well on the second attempt.

Some have reported that on the second attempt at eating vegan, they did not experience any problems and instead felt better, as most of us have experienced.

Given the benefits of veganism to the animals, the planet, the starving and impoverished, and your own health,14http://justiceforanimals.org/basics/an-introduction-to-veganism/ please consider trying again, taking into consideration the information presented above.

Outline

 Talking Points OutlineKnowledge Base
  • Context
    • Occasionally we hear of someone who says they got sick, didn’t feel well, or lacked energy on a vegan diet. While this is the opposite of what most new vegans experience, we hear it enough to warrant a response.
    • More often than not, these kinds of assertions are made without a professional diagnosis. And without a diagnosis, it’s hard to say the cause of this for any one individual.
    • Nevertheless, we examine some possibilities and try to shed a little light on the topic, offering the following points gleaned from first-hand reports, personal experience, as well as some thoughts from those qualified to weigh in.
  • Keep in mind that we know of no nutrients that must come from animal products.
    • When the Academy of Nutrition and Dietetics, Mayo Clinic, Harvard Public Health, Cleveland Clinic, and others say that plant-based diets are adequate and even advantageous,15Citations for each of the organizations mentioned are provided at http://justiceforanimals.org/objections/quote-we-need-animal-products-to-be-healthy/ they do not say “except that certain people must have meat, dairy, or eggs.” Nor do they qualify their statements by pointing out nutrients that are difficult to obtain unless you eat animal products.
    • Science knows of no nutrient that cannot be obtained, and obtained in sufficient quantities for good health, outside the animal kingdom.
  • Realize that your malady may be caused by something other than your diet in general or your vegan diet in particular.
    • When you combine the fact that people get sick or feel bad for a multitude of reasons, with the fact that self-diagnosis is often wrong, it seems at least possible that your troubles may not be caused by a vegan diet, or even related to diet at all.
    • People get sick all the time and attribute that to various reasons, often without adequate justification.
  • Bio-individuality does not confer a need for animal products.
    • Sometimes the claim is made that because we are all different a vegan diet is not for everyone. It’s true that bio-individuality may justifiably cause you to restrict or supplement your diet, but not because of a vegan diet per se.
    • Here are just a few of the reasons bio-individuality may justifiably result in dietary restrictions:
      • If you have an allergy, you should avoid foods that trigger that allergy.
      • If you are prone to make kidney stones, you may decide to restrict oxalates and sodium.16 “Kidney Stones | Health Topics | NutritionFacts.Org.” Accessed August 9, 2018. https://nutritionfacts.org/topics/kidney-stones/
      • If you have absorption problems with any particular nutrient, you may want to supplement for that nutrient.
      • People with diabetes will want to minimize fatty foods and added sugars 17Barnard, Neal. “Does Sugar Cause Diabetes?” Text. The Physicians Committee, August 7, 2017. https://www.pcrm.org/nbBlog/does-sugar-cause-diabetes
    • There is no scientific basis for saying that any given individual should not eat vegan because that individual is unique.
      • The color of our hair or eyes, our height, and our body proportions do not dictate which foods to eat. Some attempts to link physical or physiological traits to the optimum diet, such as the blood type diet, are regarded by the scientific community as lacking credibility.18“The Blood Type Diet: An Evidence-Based Review.” Healthline, June 4, 2017. https://www.healthline.com/nutrition/the-blood-type-diet-review
  • Your body may need more time to acclimate.
    • Your body may need more time to adjust to the new way of eating. Some feel sickly and weak when they first start on a vegan diet. Then, as their body adjusts, these feelings go away and the nutritional advantages of a plant-based diet start to be realized.
  • You may be eating too much vegan junk food.
    • The science is clear that leaving animal products off the plate reduces your risks for chronic disease,19Citations for several prominent health organizations are provided at http://justiceforanimals.org/objections/quote-we-need-animal-products-to-be-healthy/ but that alone does not guarantee a healthy diet. You might not be getting enough nutrients because you are consuming too much vegan junk food such as Oreos, potato chips, and cola.
  • You may not be getting enough calories.
    • Animal products and vegetable oils are calorie-dense, while fruits and vegetables are nutrient-dense. It takes about 500 calories to fill a stomach with fruits and vegetables, but about 1000 calories to fill the stomach with meat.20Novick, MS, RD, Jeff. “Calorie Density Approach to Nutrition & Weight Management.” Forks Over Knives (blog), June 19, 2012. https://www.forksoverknives.com/the-calorie-density-approach-to-nutrition-and-lifelong-weight-management/
    • So if you are eating the same volume of plant foods as you previously ate animal foods, it’s possible you are not getting enough calories.
  • You may have introduced a food that causes a mild allergic reaction.
    • When people adopt a vegan, plant-based diet, it’s likely they will be eating a number of foods they didn’t previously consume. It’s possible that one of those foods contains an allergen for you.
  • Your body might need a different mix of macronutrients.
    • If your metabolism is high or you are an endurance athlete, you might benefit from a higher percentage of complex carbs.
    • If you are a bodybuilder or you have a job that constantly rips muscle tissue that needs to be rebuilt, you may need more protein.
  • You may be one of the small numbers of people who need to supplement with more than B12.
    • Dr. Michael Klapper believes that it’s possible some people may not be able to adjust to a vegan diet without supplementation beyond B12.
    • He provides a discussion of the physiological process that may be at work in these cases and suggests a regiment of supplementation that might address the problems.
    • He also offers suggestions on what to do, if, after 12 months of supplementation, your situation has not improved.22Klaper, M.D., Michael, and John Allen Mollenhaur. “The Failure to Thrive–Speculations on the Nutritional Adequacy of 100% Plant-Based Diets.” Nutrient Rich Superfoods (blog), November 11, 2012. https://nutrientrich.com/premium/the-failure-to-thrive-speculations-on-the-nutritional-adequacy-of-100-plant-based-diets-by-michael-klaper-m-d.html 23Klaper, Michael. “Vegan Health Study.” Vegan Health Study by Michael Klaper, M.D., January 4, 2017.(https://veganhealthstudy.org/ 24Plant Based Science London. Why Giving Up Meat Makes You Feel Ill-Carnitine! Dr Michael Klaper, 2016. https://www.youtube.com/watch?v=ps4RN9RezEQ 25Klaper, M.D., Michael. “Thriving on a Plant-Based Diet.” Michael Klaper, M.D., Nutrition-Based Medicine, November 2015. https://doctorklaper.com/webinars/thriving-on-a-plant-based-diet/
    • It’s a good idea to get a professional diagnosis for any suspected nutrient deficiency, as some supplements can be harmful.26Novick, MS, RD, LD, LN, Jeff. “Q & A’s.” JEFF NOVICK. Accessed August 9, 2018. https://jeffnovick.com/RD/Q_&_As/Entries/2012/10/18_Supplements.html
  • You may be using the vegan diet as an excuse, subconsciously or not.
    • It’s true that a small number of people have health-related issues that are triggered by the transition to a vegan diet. But it’s also likely that in some cases, such issues are used as an excuse to give up on their vegan diet. And for some, this could be on a subconscious level.
    • Humans are experts at rationalization, as Ben Franklin realized when he said, “So convenient a thing is it to be a reasonable creature, since it enables one to find or make a reason for everything one has a mind to do.”27Franklin, Benjamin. The Autobiography of Benjamin Franklin. AmazonClassics, 2017. 48-49
  • Some do well on the second attempt.
    • Some have reported that on the second attempt at eating vegan, they did not experience any problems and instead felt better, as most of us have experienced.
    • Given the benefits of veganism to the animals, the planet, the starving and impoverished, and your own health, please consider trying again, taking into consideration the information presented above.
  •  Meta
    • Contributors
      • Greg Fuller   Author
      • Isaac Nickerson   Copy Editor
      • Deborah Pageau B.Sc.    Research
    • Revisions
      • 2018-08-09 Initial post completed   glf

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Footnotes   [ + ]

1.Citations for each of the organizations mentioned are provided at http://justiceforanimals.org/objections/quote-we-need-animal-products-to-be-healthy/
2.“Kidney Stones | Health Topics | NutritionFacts.Org.” Accessed August 9, 2018. https://nutritionfacts.org/topics/kidney-stones/
3.Barnard, Neal. “Does Sugar Cause Diabetes?” Text. The Physicians Committee, August 7, 2017. https://www.pcrm.org/nbBlog/does-sugar-cause-diabetes
4.“The Blood Type Diet: An Evidence-Based Review.” Healthline, June 4, 2017. https://www.healthline.com/nutrition/the-blood-type-diet-review
5.Citations for several prominent health organizations are provided at http://justiceforanimals.org/objections/quote-we-need-animal-products-to-be-healthy/
6.Novick, MS, RD, Jeff. “Calorie Density Approach to Nutrition & Weight Management.” Forks Over Knives (blog), June 19, 2012. https://www.forksoverknives.com/the-calorie-density-approach-to-nutrition-and-lifelong-weight-management/
7.http://justiceforanimals.org/objections/quote-protein-is-a-problem-for-vegans/
8.Klaper, M.D., Michael, and John Allen Mollenhaur. “The Failure to Thrive–Speculations on the Nutritional Adequacy of 100% Plant-Based Diets.” Nutrient Rich Superfoods (blog), November 11, 2012. https://nutrientrich.com/premium/the-failure-to-thrive-speculations-on-the-nutritional-adequacy-of-100-plant-based-diets-by-michael-klaper-m-d.html
9.Klaper, Michael. “Vegan Health Study.” Vegan Health Study by Michael Klaper, M.D., January 4, 2017.(https://veganhealthstudy.org/
10.Plant Based Science London. Why Giving Up Meat Makes You Feel Ill-Carnitine! Dr Michael Klaper, 2016. https://www.youtube.com/watch?v=ps4RN9RezEQ
11.Klaper, M.D., Michael. “Thriving on a Plant-Based Diet.” Michael Klaper, M.D., Nutrition-Based Medicine, November 2015. https://doctorklaper.com/webinars/thriving-on-a-plant-based-diet/
12.Novick, MS, RD, LD, LN, Jeff. “Q & A’s.” JEFF NOVICK. Accessed August 9, 2018. https://jeffnovick.com/RD/Q_&_As/Entries/2012/10/18_Supplements.html
13.Franklin, Benjamin. The Autobiography of Benjamin Franklin. AmazonClassics, 2017. 48-49
14.http://justiceforanimals.org/basics/an-introduction-to-veganism/
15.Citations for each of the organizations mentioned are provided at http://justiceforanimals.org/objections/quote-we-need-animal-products-to-be-healthy/
16. “Kidney Stones | Health Topics | NutritionFacts.Org.” Accessed August 9, 2018. https://nutritionfacts.org/topics/kidney-stones/
17.Barnard, Neal. “Does Sugar Cause Diabetes?” Text. The Physicians Committee, August 7, 2017. https://www.pcrm.org/nbBlog/does-sugar-cause-diabetes
18.“The Blood Type Diet: An Evidence-Based Review.” Healthline, June 4, 2017. https://www.healthline.com/nutrition/the-blood-type-diet-review
19.Citations for several prominent health organizations are provided at http://justiceforanimals.org/objections/quote-we-need-animal-products-to-be-healthy/
20.Novick, MS, RD, Jeff. “Calorie Density Approach to Nutrition & Weight Management.” Forks Over Knives (blog), June 19, 2012. https://www.forksoverknives.com/the-calorie-density-approach-to-nutrition-and-lifelong-weight-management/
21.http://justiceforanimals.org/objections/quote-protein-is-a-problem-for-vegans/
22.Klaper, M.D., Michael, and John Allen Mollenhaur. “The Failure to Thrive–Speculations on the Nutritional Adequacy of 100% Plant-Based Diets.” Nutrient Rich Superfoods (blog), November 11, 2012. https://nutrientrich.com/premium/the-failure-to-thrive-speculations-on-the-nutritional-adequacy-of-100-plant-based-diets-by-michael-klaper-m-d.html
23.Klaper, Michael. “Vegan Health Study.” Vegan Health Study by Michael Klaper, M.D., January 4, 2017.(https://veganhealthstudy.org/
24.Plant Based Science London. Why Giving Up Meat Makes You Feel Ill-Carnitine! Dr Michael Klaper, 2016. https://www.youtube.com/watch?v=ps4RN9RezEQ
25.Klaper, M.D., Michael. “Thriving on a Plant-Based Diet.” Michael Klaper, M.D., Nutrition-Based Medicine, November 2015. https://doctorklaper.com/webinars/thriving-on-a-plant-based-diet/
26.Novick, MS, RD, LD, LN, Jeff. “Q & A’s.” JEFF NOVICK. Accessed August 9, 2018. https://jeffnovick.com/RD/Q_&_As/Entries/2012/10/18_Supplements.html
27.Franklin, Benjamin. The Autobiography of Benjamin Franklin. AmazonClassics, 2017. 48-49