Nutritional planning is essential for a balanced vegan diet

Experts emphasize that a vegan diet should not be categorized as inherently healthy or unhealthy, but rather depends on how well it is planned to meet individual needs. Dietitian Ecem Çiçek Çakmak from Okan University Hospital Nutrition and Dietetics Clinic notes that factors such as age, gender, physical activity level, and lifestyle must dictate a personalized nutritional plan rather than following generic lists.

To maintain nutritional adequacy, individuals following a vegan diet should focus on the intake of protein, vitamin B12, iron, calcium, iodine, vitamin D, zinc, and omega-3 fatty acids. Recommended food sources include legumes, soy products, whole grains, fruits, vegetables, nuts, and seeds.

According to a 2025 assessment by the Academy of Nutrition and Dietetics, properly planned vegan and vegetarian diets can meet the nutrient requirements of adults. However, experts advise that any use of supplements should be based on professional consultation and blood test results rather than arbitrary use.