I’m a huge fan of eating a wide variety of plants—think roots, herbs, spices, veggies, fruits, nuts—you name it. Plants are powerhouses of health, packed with antioxidants, fiber, phytochemicals, and other nutrients your body absolutely loves.
But here’s the thing… while loading up on plant foods has a ton of benefits, going strictly vegan or vegetarian comes with some important nutritional challenges that a lot of people don’t talk about enough. Missing out on things like saturated fats, collagen, vitamin K2, B12, and DHA/EPA can seriously speed up the aging process if you’re not careful.
And it’s not just what you’re missing—it’s also what’s replacing those animal-based foods. Many vegetarians and vegans lean heavily on grains and legumes, which can be tough on digestion, spike blood sugar, and cause something called “glycation,” where excess sugar damages your cells and makes you age faster.
As nutritionists, we’re not here to bash plant-based eating—we’re here to help people do it in a way that supports long-term health. The truth is, strict vegan diets can lead to deficiencies that have real consequences. That’s why we often encourage people to include at least some high-quality animal foods, like wild-caught fish, pasture-raised eggs, or grass-fed dairy. These foods offer bioavailable nutrients—meaning your body can actually absorb and use them—that are hard or impossible to get from plants alone.
Take omega-3 fats for example. You’ve probably heard how great they are for your heart, brain, skin, and joints. But here’s the catch—our bodies need EPA and DHA, the usable forms of omega-3, and the best sources are cold-water fish and egg yolks. Plant-based sources like flax or chia give us ALA, which has to be converted into EPA and DHA, and unfortunately, that conversion rate is super low—often less than 1%! So if you’re plant-based, you’re likely not getting nearly enough unless you’re supplementing with algae-based DHA or something similar.
And that’s just omega-3s. Saturated fats often get a bad rap, but they’re actually essential for hormone balance, immune function, brain health, and absorbing fat-soluble vitamins like A, D, E, and K2. Without these fats, your body can’t function at its best. I’ve even known people who were so low in vitamin A that their skin turned orange from all the beta-carotene in carrots and sweet potatoes—because their bodies couldn’t convert it without the right fats!
When I was vegan myself—yep, for nearly 15 years—I thought I was making all the right choices. But eventually, my health started to suffer. These days, I still eat tons of plants, but I also include nutrient-dense animal foods like grass-fed butter, raw cheese, and pasture-raised meat and eggs. There’s really no plant-based substitute for the nutrition those foods provide.
A good friend of mine had a similar experience. She went vegan for a few years and felt awful—tired, hungry all the time, her skin and hair looked dull, and she gave up her triathlon training. She recently switched to a more Paleo-style diet and looks amazing—glowing skin, full of energy, and back to crushing workouts. She’s 62 and thriving!
So what’s really going on with accelerated aging in some vegans and vegetarians? Let’s break it down:
1. Missing Out on Healthy Fats
EPA and DHA are crucial for reducing inflammation and keeping your cells healthy. But without fish or eggs, most plant-based folks aren’t getting enough. And as we age, these fats become even more important for skin, brain, and joint health.
Omega-3s from flax or chia just don’t cut it. Your body can’t convert enough ALA into the forms it needs, and the conversion gets worse with age, poor digestion, and other nutrient deficiencies (like magnesium, zinc, or B vitamins—which are also often low in plant-based diets).
The result? Dry, aging skin, brittle hair, achy joints, and increased risk of chronic illnesses like depression, arthritis, or heart disease.
Saturated fats are another big one. They support hormone production, help your lungs and nervous system work properly, and protect you against diabetes. Plus, your brain is made mostly of fat—it needs those building blocks to function! And without saturated fat, you can’t properly use fat-soluble vitamins (A, D, E, K2), which can lead to all sorts of issues.
2. Sugar and Glycation: The Silent Agers
Ever heard of AGE’s? (Not just your years on Earth!) These are Advanced Glycation Endproducts—they form when sugars attach to proteins or fats and damage your cells. They’re a big cause of wrinkles, inflammation, and chronic disease.
High-carb diets—especially those filled with grains, beans, and fruit—can cause blood sugar spikes that increase these AGE’s in your body. And a lot of vegetarian and vegan diets are carb-heavy for energy and protein, especially if they’re relying on fake meat products loaded with starch and fillers.
A stable blood sugar level is key for aging well. Ideally, your A1C (a marker of blood sugar over time) should be below 5%. That’s totally doable if your diet includes more protein and fat, and fewer refined or starchy carbs.
3. Collagen: The Youth Protein
If you’ve ever looked in the mirror and noticed sagging skin, brittle nails, or more wrinkles than you remember, collagen might be the missing link.
Collagen is the most abundant protein in your body—it holds your skin, joints, and connective tissues together. But your natural collagen production starts to decline in your 20s and drops off more and more with age.
Plant-based eaters often struggle here because collagen is only found in animal foods—like bone broth, gelatin, chicken skin, or collagen supplements from grass-fed beef or fish. Without it, the signs of aging can creep in faster.
And don’t forget: collagen also supports gut health. It strengthens the gut lining, helps reduce leaky gut, and improves digestion. This is huge, especially if you’re eating a lot of grains and legumes, which can irritate the gut lining.
Now, I totally respect that many people choose vegetarianism or veganism for ethical or environmental reasons. I get it. And I support anyone trying to eat more consciously. But if you’re aiming to stay truly healthy and youthful on a plant-based diet, you’ve got to be super mindful of these key nutrients.
At the very least, consider supplementing with omega-3s (DHA/EPA), collagen, and vitamins like B12, K2, and D3. Or even better, allow for a few carefully chosen animal foods—like grass-fed butter, pasture-raised eggs, wild fish, or even small amounts of organ meats (which are insanely nutrient-dense!).
There are also some amazing companies out there offering clean, responsibly-raised animal products, including collagen protein and organ meat sausages (duck liver sausage, anyone?). My wife and I found a site we love for this—super high quality, and everything tastes fantastic.
Bottom line: plant foods are amazing, but optimal health and graceful aging come from balance—and making sure your body’s getting all the tools it needs to thrive.
