There has been much debate recently over whether following a vegan diet can lead to an increased risk of depression. Some studies have found higher rates of depression and anxiety among vegans compared to the general population, while others have found no difference. In this article, we’ll explore some of the key questions around this topic:
Do vegans have higher rates of depression?
Some studies have found higher rates of depression and anxiety among vegans. For example, a large 2020 study analyzed data from over 160,000 people in England and found vegetarians and vegans had nearly twice the odds of depression compared to meat eaters.1
However, other studies have not found a significant difference in depression rates between vegans and the general population. A 2019 systematic review looked at multiple studies on mental health in vegetarians and vegans. It concluded that the current research is limited and conflicting, with some studies showing increased depression but others showing no difference.2
So the evidence is mixed. Some possible reasons for the inconsistent findings include:
– Small sample sizes in some studies make it hard to detect real differences between groups. Larger studies tend to show smaller or no differences.
– Definitions of “vegan” vary between studies – some use very strict criteria while others include semi-vegetarians. This can affect results.
– Confounding factors like lifestyle, gender, age and socioeconomic status may not be fully accounted for. Vegans as a group tend to be different from average in some of these respects.
Overall, there isn’t sufficient evidence to conclusively state that vegans have higher rates of depression than the general population. But the link warrants further high-quality research.
Do nutrients like B12 play a role?
Some hypothesize that lack of certain nutrients in plant-based diets – especially vitamin B12 – could contribute to increased depression risk in vegans.
Vitamin B12 plays an important role in producing brain chemicals like serotonin and dopamine. Low B12 levels have been associated with depression, fatigue and poor concentration.3
Since B12 is found naturally only in animal products, vegans must rely on supplements or fortified foods to get enough. But some vegans may not intake adequate B12, putting them at potential risk of deficiency.
However, the evidence directly linking B12 status to depression in vegans is limited. One small 2012 study of German vegans found 37% has deficiency, and B12 levels were related to reported depression and fatigue symptoms.4 Much more research is needed to determine if optimizing nutrients like B12 intake could help mitigate any increased depression tendency in vegans.
Do social and lifestyle factors play a role?
Some research suggests that social and lifestyle factors associated with veganism could contribute to increased depression risk.
For example, vegans report facing stigmatization and lack of social support at times for their dietary choices. Perceived social isolation is a known risk factor for depression.5
Following a highly restrictive diet may also take considerable effort and stress, especially when dining out. The level of commitment involved in being vegan could impact mental health for some.
However, these social and lifestyle factors likely do not explain all of the elevated depression risk observed in some studies. More research is needed on the interplay between diet and these wider lifestyle aspects.
Do vegans have higher anxiety?
Similar to depression, several studies show higher anxiety levels among vegans compared to non-vegans:
– A 2021 study of over 14,000 adults in New Zealand found vegans had nearly twice the odds of having an anxiety disorder compared to meat eaters.6
– A 2020 Brazilian study of over 400 individuals observed the highest anxiety and stress scores in vegans, followed by vegetarians and then meat eaters.7
– However, a 2019 British study did not find significant differences in anxiety between diet groups, except for higher social anxiety in vegans.8
As with depression, confounding variables may play a role in some studies. Overall, the research is still limited, but there are plausible reasons why vegan diets could be associated with increased anxiety susceptibility.
For instance, social factors like stigmatization could contribute to anxiety in some vegans. There are also hypotheses around blood sugar regulation, omega-3 intake, gut health and nutrient deficiencies impacting mental health, but more research is needed.
Do vegans have higher rates of eating disorders?
Some past research has suggested vegetarian and vegan diets may be associated with a higher risk of disordered eating and eating disorders.
For example, one 2016 study surveyed over 1,200 vegetarians aged 18-25 in Germany. It found: 9
– 35% of vegetarians met criteria for a diagnosis of an eating disorder vs 15% of non-vegetarians
– Vegetarians were 2-3 times more likely to exhibit bulimic behaviors
– Factors like perfectionism, food restrictions and weight concerns were higher among vegetarians
However, other studies have not found significant links between vegetarian/vegan diets and disordered eating after controlling for other influencing factors like gender, age and weight status.10
It’s possible vegetarian or vegan diets simply tend to attract people already predisposed to eating disorders or excessively rigid eating. Adopting a very restrictive diet may then exacerbate those tendencies.
Overall, research does not show that turning vegetarian or vegan necessarily leads to eating disorders on its own. But for those with pre-existing disordered attitudes around food and body image, eliminating entire food groups could potentially amplify those problems.
Do plant-based diets improve mood for some people?
While some studies have observed higher depression rates among vegans, others suggest plant-based diets may actually benefit mood and mental health for certain individuals.
Some research notes:
– Vegetarians report lower levels of distress and anxiety compared to omnivores.11
– Switching to a plant-based diet can lead to improved psychological well-being within just 2 weeks.12
– Vegan diets are linked to lower stress levels.13
Potential mechanisms include reduced inflammation, beneficial impacts on gut bacteria, and placebo effects from feeling mentally/physically cleaner.
So while more research is still needed, it appears plant-based diets may enhance mood and depression resilience in some people, even if vegans on average experience more depression. Likely there is significant individual variability in how removing meat/animal products affects mental health.
Conclusion
Overall, there is conflicting evidence on whether vegans have higher rates of depression, anxiety and eating disorders compared to the general population. Some studies observe increased risks while others see no difference.
Possible contributing factors include nutrition deficiencies, difficulty of following a restrictive diet, and social pressures like stigmatization. However, research is still preliminary.
For individuals with a history of mental health problems, switching to a vegan diet could potentially exacerbate issues around food preoccupation, perfectionism or social isolation. But for others, plant-based eating may have mental health benefits.
More high-quality, longitudinal studies are needed to understand the complex relationship between vegan diets and mental health