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Keto vs Vegan: Both Are Deficient

How to Fix the Vegan Diet and Keto Diet Nutrient Deficiencies

#1 Vitamin D3 (More Important than Vegan Proteins?)

Vitamin D Insufficiency/ Deficiency Conditions

  • Bone Issues: Osteoporosis (Increased Risk of Fractures)
  • Cancer
  • Cardiovascular Disease
  • Cognitive Function
  • Depression
  • Muscle Deterioration
  • Multiple Sclerosis
  • Respiratory Infections (Influenza-A and Coronavirus)
  • Strength Issues


(Dosage and use: Vegan vitamin D3 supplements made from lichen are now available and recommended. New research suggests the old 20–50 ng/ML vitamin D blood levels are too low and to optimize vitamin D, instead of a target of 50–70 ng/ML is optimal. If not receiving vitamin D from the sun, then this equates to 5,000 IU on average depending on weight and other factors. Aging, skin pigment, and metabolic disease increase the need. We should take D3 as a combined D3/K2 supplement. Sufficient magnesium is required in order to absorb supplemental vitamin D3. And magnesium is another common deficiency across all diet types.)


#2 Vitamin B12 (Primary Vegan Diet Deficiency)

Vitamin B12 Insufficiency/ Deficiency Conditions

  • Alzheimer’s Disease
  • Cardiovascular Disease
  • Chronic Fatigue and Weakness
  • Cognitive Dysfunction
  • Mood Disorders
  • Megaloblastic Anemia
  • Neurological Disorders

(Dosage and use: Plant foods such as bread, breakfast cereals, meat substitutes, soy products, and yeast extracts are B12 fortified. A safer, smarter, better route is taking methylated B-12 either as a standalone supplement or within a high-quality multi-vitamin. A two a day product can promote better absorption.)


#3 Omega-3 (What is Veganism?)

#4 Zinc (A Key Deficiency with Veganism)

#5 Iron (What is Veganism?)

#6 Taurine

#7 Creatine (micronized)

#8 Carnosine/ Beta-alanine (What is Veganism?)

Keto Nutrient Deficiencies: What is the Keto Diet?

The keto diet can cause constipation, kidney stones, an increased risk of heart disease, low blood pressure, and like the vegan diet contains nutrient deficiencies.

#1 Biotin (B7), Folate (B9), Chromium, Iodine, Manganese, Molybdenum, Selenium and Vitamins A, E

#2 Magnesium (Keto Salts) (Electrolytes)

#3 Potassium (Keto Salts) (Electrolytes)


#4 Sodium (Keto Salts) (Electrolytes)

#5 Choline

#6 Fiber (Gut Health) (Gut-Brain Axis)

Keto vs Vegan Deficiency Conclusions

What is your favorite diet supplement?

Your Friend in Health

Mark Stein

[Get The Essential 3 Sugars and Fat for Every Health Optimizer]

One thought on “Keto vs Vegan: Both Are Deficient

  1. Following both a vegetarian and a gluten free diet means a more limited diet and you need to take steps to reduce your risk of nutritional deficiencies. Undiagnosed coeliac disease damages the gut in the area where some nutrients are absorbed. This can increase the risk of iron and B vitamin deficiencies and osteoporosis because of reduced absorption of calcium.

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