A vegan diet eliminates all animal products, which may promote healthspan by reducing intake of saturated fats and pro-inflammatory compounds. This dietary pattern is associated with lower levels of IGF-1, a key growth factor implicated in aging, and increased intake of fiber and phytonutrients, which support gut health and reduce oxidative stress.
Verdict
A powerful tool for metabolic health, but requires careful nutritional planning.
HEALTHSPAN IMPACT
High Value
RISK LEVEL
Very Low
EVIDENCE GRADE
B
MONTHLY COST
$250 - $800
Protocol
- Eliminate all animal-derived products, including meat, poultry, fish, dairy, eggs, and honey.
Flags
- Requires supplementation of Vitamin B12, which is not found in plant foods.
- Potential for deficiencies in iron, calcium, vitamin D, and omega-3s without careful planning.
- Risk of high consumption of ultra-processed vegan foods which may negate health benefits.
- May be difficult to consume adequate protein for muscle maintenance, especially in older adults.