Following a vegan diet has shown to be good for your health. But how you should adjust based on your age? Read on for tips on how to adjust your diet with your age. A nutritionist has weighed in on nutrients needed on a vegan diet for each age bracket.

18-30 year olds should focus on magnesium and B vitamins to optimize stress and energy management. Nutritionist Jenny Carson also recommends calcium, Vitamin D and Vitamin K. Because B12 is only found in animal products, it’s important that vegans take it as a supplement.


Vegans aged 30-45 are often dealing with parenting and peri-menopause, according to Jenny. To assist with relaxation and energy, she recommends magnesium, B-vitamins and Vitamins D and K. She also urges consumers to focus on digestion, making sure that gastric juices are flowing. Smelling and thinking about food can get gastric juices going. She also recommends bitters to get those stimulated.

If you’re 45 and over on a vegan diet, Jenny recommends a focus on bone, joint and brain health. Jenny told Metro UK, “Here the focus should be on adequate levels of omega-3 essential fatty acids, especially in the form of Eicosapentaenoic acid (|EPA) and Docosahexaenoic acid (DHA) plus Choline. These nutrients are essential for brain health, good quality cell production and joint health.” She also urges adults that stay covered in winter to add a Vitamin D supplement.

Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental wellbeing, fitness goals, nutritional needs, allergies, gut health and more! Dairy consumption also has been linked many health problems, including acne, hormonal imbalance, cancer, prostate cancer and has many side effects. For those of you interested in eating more plant-based, we highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.

Check out the following plant-based nutrition resources to learn more:


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