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Did Going Vegan Give Me Anxiety? A Deep Dive into Diet and Dread

  • Writer: Emanuele Bortolotto
    Emanuele Bortolotto
  • Jul 22
  • 8 min read

Updated: Sep 8


I spend a lot of time in the wild, often contradictory, world of online wellness forums. It's a fascinating hobby, like being an anthropologist studying a tribe that communicates exclusively through exclamation points and arguments about seed oils. The other day, I stumbled into a comment section war that perfectly captures one of the most contentious topics in the plant-based world.

On one side, you had people writing passionate testimonials, claiming that going vegan was the single thing that cured their lifelong anxiety. They spoke of a newfound calm, a mental clarity they’d never known. On the other side, an equally passionate group insisted the exact opposite, telling horror stories of how their vegan diet plunged them into a state of constant panic and dread. It was a digital shouting match, with each side completely convinced of their own reality.


It's a bright, peaceful Tuesday afternoon here in Helsinki, a stark contrast to the chaos of reddit´s comment section. The calm here got me thinking, and it sent me on a mission to find the truth. What is the real story behind veganism and anxiety? Is it the cure? Is it the cause? Or is the truth something far more complex and interesting? Let's investigate. 🤔


The Chicken-and-Egg Problem (Except Without Chickens or Eggs)


Before I could even look at the nutritional science, I ran into a huge philosophical roadblock: the classic "correlation versus causation" problem. There are some studies that suggest vegans and vegetarians report higher rates of depressive and anxious symptoms than their meat-eating counterparts. The immediate, knee-jerk conclusion many people jump to is, "Aha! The diet is causing the anxiety!"

But what if the opposite is true?


I found two compelling, and completely opposite, theories for this correlation:

  1. Theory A: The Diet Influences the Person. This theory posits that a vegan diet, if poorly planned, could lead to deficiencies in certain brain-critical nutrients (which we’ll get into), thus causing or worsening anxiety.

  2. Theory B: The Person Influences the Diet. This theory suggests that the type of person who is drawn to veganism—someone who is often highly empathetic, sensitive, and deeply concerned with the suffering of others and the state of the world—may already be predisposed to anxiety and depression. Their sensitive nature is what leads them to veganism; the veganism doesn't cause their sensitivity.

It's like noticing that ice cream sales and shark attacks both go up in the summer. 🍦🦈 It doesn't mean the ice cream is making the sharks angry. There's a third factor—the summer heat—that's causing both. In our case, the third factor could be a personality trait like high empathy. The truth is likely a complex mix of both theories, but it's crucial to understand that simply seeing a link between veganism and anxiety doesn't prove that one causes the other.


The Nutritional Suspects: An Investigation of Your Brain Food


While we can debate the psychology all day, there is a much more concrete, scientific area to investigate: nutrients. Your brain is a greedy, power-hungry organ. It’s only about 2% of your body weight but consumes about 20% of your energy. It requires a constant, high-quality supply of specific nutrients to function properly. If any of these are missing, it can absolutely impact your mental state.

When I looked into the deficiencies that can manifest as anxiety, I found a lineup of the usual suspects for a poorly planned vegan diet.


Vitamin B12: The Nerve Insulator


I talk about B12 a lot, and for good reason. It is the single most important supplement for anyone on a vegan diet. B12 is critical for the healthy function of your entire nervous system. It’s a key component in building the myelin sheath, which is the protective, insulating layer that surrounds your nerve cells. A deficiency can lead to serious, sometimes irreversible, neurological damage. Early symptoms of this damage can absolutely include things that look and feel like anxiety: irritability, brain fog, confusion, and mood disturbances. There is no reliable plant-based source of B12. If you are exploring a vegan diet, you must supplement. This is not a suggestion; it's a non-negotiable rule of the game.


Omega-3 Fatty Acids (EPA & DHA): The Brain's Firefighters


This is another huge one. Your brain is about 60% fat, and a large portion of that is an omega-3 fatty acid called DHA. These fats are crucial for the structure of your brain cell membranes, ensuring they are fluid and can communicate effectively. They also play a powerful anti-inflammatory role. When your brain doesn't have enough of these fats, it can lead to what’s called neuroinflammation, which is strongly linked to depression and anxiety.

While you can get a type of omega-3 called ALA from flax, chia, and walnuts, your body is notoriously terrible at converting it into the more critical, brain-specific forms of EPA and DHA. The most reliable vegan source for these is the same place the fish get it from: algae. An algae-based EPA/DHA supplement is a smart move for any vegan concerned about their mental health.


Vitamin D: The Sunshine Regulator


Vitamin D is often called the "sunshine vitamin" because our bodies can produce it from sun exposure. However, for those of us living in less sunny climates, deficiency is incredibly common, vegan or not. Vitamin D functions more like a hormone than a vitamin, and it plays a key role in mood regulation. A deficiency is strongly linked to depression and Seasonal Affective Disorder (SAD), which share many symptoms with anxiety. Since the main dietary sources are fortified milk and fatty fish, vegans should strongly consider supplementing, especially during the darker months, those making you question you why moved to Finland.


Iron & Zinc: The Energy and Focus Minerals


While not as directly linked to neurotransmitter production as B12 or omega-3s, deficiencies in these two minerals can cause symptoms that feel exactly like anxiety. Iron deficiency (anemia) starves your body of oxygen, leading to profound fatigue, weakness, shortness of breath, and a racing heart—all classic symptoms of a panic attack. Zinc is also crucial for nerve function and helps regulate the body’s response to stress. A lack of it can lead to brain fog and emotional instability.


The Social Gauntlet: When Your Diet Becomes a Personality Test


When I started my investigation, I thought the answer would be purely nutritional. But the more I looked, the clearer it became that for many vegans, the anxiety doesn't just come from what's on their plate; it comes from the world around them.


Social Pressure and Isolation


Choosing to be vegan is often choosing to be the odd one out. It means navigating family dinners where your plate is scrutinized, facing "friendly" jokes from colleagues, and constantly having to read labels and ask questions at restaurants. This constant need to explain and defend a deeply personal choice can be exhausting and, yes, anxiety-inducing. It can create a sense of social isolation, a feeling that you’re making things difficult for everyone else, which can be a heavy burden to carry.


Eco-Anxiety and Ethical Burnout


This is the big, dark secret of veganism that we don't talk about enough. The very reasons that lead many people to veganism are, in themselves, a profound source of anxiety. Once you open your eyes to the realities of industrial animal agriculture and its environmental devastation, it’s very hard to close them again.

This constant awareness of suffering can be a form of trauma. Many vegans I've spoken to struggle with what is now being called eco-anxiety or eco-grief. It's a deep sadness and anxiety about the state of the world, animal welfare, and the future of the planet. The sheer weight of this awareness can feel like the emotional climax of a Nightwish album—it's epic, it's tragic, it's overwhelming, and it can leave you feeling completely drained. 😥 This is not a nutritional deficiency; it’s a psychological burden that requires its own set of tools to manage, like setting boundaries on exposure to graphic content and finding a supportive community.



Questions from the Internet: "But wait, I heard a plant-based diet can HELP my anxiety. Is that true?"


Yes, absolutely! And this is the beautiful, other side of the coin. While a poorly planned vegan diet can create problems, a well-planned, whole-food vegan diet can be an incredibly powerful tool for improving mental health and reducing anxiety. Here’s how:

  • Stable Blood Sugar: A diet rich in complex carbohydrates and fiber (oats, sweet potatoes, legumes) provides a slow, steady release of energy to your brain, preventing the blood sugar spikes and crashes from refined carbs that can lead to irritability and anxiety.

  • Magnesium Magic: Magnesium is known as the "calming mineral," and it’s abundant in leafy greens, nuts, seeds, and beans. It helps regulate the body's stress-response system.

  • Tryptophan Treasure: Tryptophan is an amino acid that is a precursor to serotonin, the "happy chemical." You can find plenty of it in oats, bananas, nuts, and seeds.

  • Reduced Inflammation: A whole-food plant-based diet is naturally anti-inflammatory, which is beneficial for both physical and mental health.


Questions from the Internet: "How do I deal with the social anxiety of being the 'only vegan' in the room?"


This is a skill that takes practice. My research suggests a few key strategies. First, be prepared. Have a few short, friendly, non-confrontational answers ready for the inevitable questions. Second, lead with delicious food. Bringing an incredible vegan dish to a gathering is the best form of activism; it shifts the conversation from what you can't eat to the amazing food you can eat. Third, remember that "no" is a complete sentence. You do not have to engage in a debate with your uncle over his steak. A simple, "I'd rather not get into it right now, but I appreciate your curiosity!" is a perfectly valid response.



A Practical Guide to a Low-Anxiety Vegan Life


So, after all this investigation, what’s the actionable advice? How can a person on a plant-based diet protect their mental health?

  1. Prioritize Whole Foods: Build the foundation of your diet on fruits, vegetables, whole grains, and legumes. This will provide the stable energy and micronutrients your brain craves.

  2. Supplement. Seriously. Do not mess around with B12. Take it. Consider an algae-based omega-3 supplement for brain health and a vitamin D supplement, especially in the winter.

  3. Get Your Blood Checked: Don't guess; test. Ask your doctor for a blood test to check your levels of B12, vitamin D, and iron. This gives you real data to work with.

  4. Curate Your Media Diet: You do not have to watch every single undercover documentary. It is okay to protect your peace. Set boundaries on your exposure to graphic or distressing content.

  5. Find Your People: Connect with other vegans, either online or in person. Having a community that "gets it" can be a massive relief and a powerful antidote to social isolation.

And of course, one of the best ways to feel good is to eat truly delicious food that you're excited about. If you're struggling with the basics, let's start with a staple. Here's my guide to making it amazing: ["Why Does My Tofu Always Taste Like Cardboard?"].


The Conclusion: It’s Not the Diet, It’s the Details


So, after my deep dive, what’s the verdict? Can veganism cause anxiety? No. The philosophy of veganism itself is not a cause of mental health disorders.

However, the journey comes with a unique set of challenges that absolutely must be managed with intention and care. A poorly planned diet can lead to brain-critical nutrient deficiencies, and the social and psychological pressures of the lifestyle are real and significant. But it's equally true that a well-planned, whole-food vegan diet can provide your brain with the stable, anti-inflammatory fuel it needs to thrive.

The answer isn't to fear the diet, but to embrace the details. It's about taking ownership of your health—both physical and mental—with the same compassion and intention that led you to this path in the first place. You have the power to build a life that is not only kind to animals and the planet, but also profoundly kind to yourself. ✨


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