Vegetarians Should Beware of Veganism

Dr. Dhiraj Jain, Dubai

Vegetarians Should Not Become Vegans – The Hidden Risks Behind a Misguided Shift

A Growing Trend That Looks Harmless

In recent years, many lifelong vegetarians are being pushed, sometimes subtly, sometimes aggressively, toward adopting a vegan lifestyle. Influencers, online activists and modern health gurus present veganism as a superior, more compassionate form of vegetarianism. But the truth is far more complicated. What appears to be a simple “upgrade” from vegetarian to vegan can actually cause serious nutritional damage, hormonal imbalance, physical weakness and emotional strain. The shift might look small, but biologically, it is massive. And vegetarians, more than anyone else, need to understand why they should not blindly take this step.

The Crucial Nutrients Vegetarians Already Get, But Vegans Do Not

Traditional vegetarians consume milk, curd, ghee, paneer, butter, cheese and sometimes even certain forms of dairy-based nutrition. These foods are rich in vitamin B12, easily absorbable iron, calcium, complete proteins and healthy fats. These nutrients are not “optional”—they are essential for brain function, nerve strength, hormonal balance and muscle maintenance.

The moment a vegetarian removes dairy products, the body loses these powerful, biologically designed sources of nutrition. Vegan substitutes simply do not match them. Supplement tablets cannot replace natural absorption, and plant-based alternatives lack several essential amino acids and minerals.

Why Energy Drops and Weakness Appears

Vegetarians who switch to veganism often experience an unexpected decline in stamina. They start feeling tired earlier, struggle to maintain muscle mass and find themselves drained even after light activity. The reason is simple: dairy provides high-quality protein and complete amino acids that plant foods cannot match. Once these foods disappear, the body begins to break down its own muscle for energy. Muscle loss, slower recovery and persistent fatigue are extremely common after the shift from vegetarian to vegan.

The Hormonal and Emotional Imbalance

Vegetarian diets naturally contain fats and nutrients needed for stable hormones. Vegan diets, however, cut out major sources of these elements. As a result, many new vegans experience sudden mood swings, irritability, anxiety, sleep issues and mental restlessness. The body cannot produce hormones properly when it lacks the natural fats and fat-soluble vitamins present in dairy. This imbalance affects the mind as much as the body, especially in people who have been vegetarian since childhood.

Why Women Vegetarians Face Even Greater Risks

Women who follow vegetarian diets generally remain healthier because they rely on dairy for calcium, iron, B12 and protein. When they shift to veganism, they lose these essential supports. This leads to long-term anemia, irregular cycles, hormonal problems, hair fall, weakness and emotional instability. Soy-heavy vegan diets can further disturb estrogen levels.

Pregnant women are at even greater risk. Pregnancy requires high-quality protein, calcium, B12 and DHA—all of which are abundant in vegetarian foods but extremely hard to obtain from vegan diets. Removing dairy during pregnancy increases the chances of miscarriage, premature birth, low birth weight and severe maternal weakness. For women, the shift from vegetarian to vegan is not just a lifestyle change—it can be biologically dangerous.

Children Raised Vegetarian Should Not Be Turned Vegan

Many parents fall for internet trends and suddenly force vegan diets on their vegetarian children. This is extremely risky. Children need complete nutrition to build bones, develop their brains and strengthen immunity. Dairy plays a vital role in this process. When families remove milk, ghee, paneer and curd, children may suffer from slow growth, poor learning ability, weak bones, low energy and frequent illness. Vegetarian children already get balanced nutrition from dairy; taking it away harms their natural development.

Older Vegetarians Become More Vulnerable After Shifting to Veganism

Older adults depend on dairy for muscle maintenance, strong bones and stable nerves. When they eliminate these foods, they face rapid muscle loss, bone fragility, memory decline and reduced immunity. The older the body gets, the more it struggles to extract nutrients from plant-only diets. For senior citizens, the shift from vegetarian to vegan is often physically unsafe.

The Pressure, Guilt and Fanaticism Behind the Vegan Push

One of the major reasons vegetarians are turning vegan is social pressure. Online vegan communities often portray vegetarian food as “cruel” or “unethical,” and dairy as “toxic.” Some even shame vegetarians for following an ancient, culturally rooted and nutritionally complete lifestyle. This is not compassion—it is ideological bullying.

Vegetarianism has existed for thousands of years, especially in India, and has supported countless generations with good health, spiritual clarity and balanced living. The pressure to abandon such a natural system in favor of an extreme diet is not progress—it is ignorance disguised as modernity.

Vegetarianism Is Already Balanced—Do Not Sabotage It

A vegetarian diet is complete, sustainable, culturally rooted and biologically suitable. It includes natural sources of protein, calcium, B12, fats and essential nutrients. It is compassionate yet nutritionally strong. Veganism, on the other hand, requires constant supplementation, nutritional monitoring and lifestyle restrictions that most people are not prepared for.

Vegetarians should not become vegans because the shift removes entire food groups that their bodies depend on. It disrupts hormonal balance, weakens muscles, lowers energy, and creates risks for women, children and older adults. Veganism may work for a few individuals, but it is not an “upgrade” to vegetarianism. It is a restrictive ideology that ignores biological needs.

Conclusion

Vegetarians already follow one of the most balanced and naturally healthy lifestyles in the world. Turning vegan often damages that balance. The risks of deficiency, weakness and hormonal imbalance are real, and they multiply in women, pregnant women, children and older people. For most vegetarians, the healthiest choice is simple: respect your vegetarian heritage, trust your body’s biology and do not fall into the trap of vegan extremism.