Vegans vs. Non-Vegans: Who’s Healthier? What the Science Really Says

In recent years, there’s been a growing debate about whether vegan diets are healthier than non-vegan diets. On one side, you have people who avoid all animal products and say their plant-based lifestyle gives them more energy, better digestion, and a lower risk of chronic disease. On the other hand, many argue that eating a balanced diet that includes meat, fish, dairy, and eggs provides all the essential nutrients the body needs—especially for muscle strength, brain function, and long-term health.

So who’s actually healthier—vegans or non-vegans?

As it turns out, the answer isn’t as simple as picking a side. Health depends on a lot more than just whether you eat meat or not. It’s about what you eat, how much, and how consistently. In this article, we’ll break it all down and explore what the science says about vegan and non-vegan diets—from nutritional strengths and weaknesses to real-world health outcomes and biomarkers in the blood.

Let’s dive in.

What Does It Mean to Be Vegan or Non-Vegan?

Before we compare the health impacts, it helps to understand what these two diets actually look like.

A vegan is someone who avoids all animal products. That means no meat, no dairy, no eggs, and no honey. A non-vegan, also called an omnivore, eats both plant and animal foods—this includes meat, fish, dairy, and eggs. Some people are vegetarian (they eat eggs and dairy but not meat or fish), while others are pescatarian (they eat fish but not meat).

People choose these diets for different reasons. Some do it for health. Others for the environment or animal rights. And some simply follow what they were raised on. But whatever the reason, it’s important to know that just because a food is vegan doesn’t mean it’s healthy. Likewise, not all non-vegan diets are loaded with red meat and junk food. There’s a wide range within each group.

That’s why this article focuses less on labels and more on nutrition and health markers—the stuff that actually matters to your body.

Comparing Health Markers: What’s Going On Inside the Body?

One of the best ways to see how diets affect health is to look at biomarkers—things like cholesterol, blood sugar, inflammation levels, and nutrient status. A study by InsideTracker, a personalized health analytics platform, analyzed thousands of blood samples from both vegans and non-vegans. Here’s what they found, along with other supporting research:

Cholesterol

Vegans tend to have lower total cholesterol and LDL (bad cholesterol) than non-vegans. That’s not surprising since vegan diets are free of dietary cholesterol and low in saturated fat. Lower LDL is often linked with reduced risk of heart disease.

However, some vegans also have lower HDL (the "good" cholesterol), which isn’t ideal. Non-vegans often have higher HDL, which helps remove LDL from the blood. A healthy balance between the two is key.

Triglycerides

These are a type of fat found in the blood. High levels can increase the risk of heart disease. The data shows mixed results here—some vegans have lower triglycerides, but others have higher levels, likely due to excessive intake of refined carbs (like white bread, sugary snacks, or vegan junk food). A healthy vegan diet based on whole foods usually keeps triglycerides in check.

Inflammation

C-reactive protein (CRP) is a common marker of inflammation. Lower CRP is better. On average, vegans tend to have lower CRP levels than non-vegans, likely because they eat more anti-inflammatory foods—like fruits, vegetables, and nuts—and fewer inflammatory ones like processed meats or fried foods.

Blood Sugar and Insulin

Vegan diets are usually high in fiber, which helps regulate blood sugar. Many studies show that plant-based eaters have better insulin sensitivity and lower risk of type 2 diabetes. But again, this depends on the quality of the vegan diet. A diet full of refined grains and sugary snacks—even if vegan—can still spike blood sugar.

Vitamin B12

Here’s where vegan diets fall short. Vitamin B12 is found almost exclusively in animal products. Without supplements or fortified foods, many vegans develop B12 deficiency, which can lead to fatigue, brain fog, and nerve problems. Non-vegans usually get enough B12 from meat, eggs, and dairy.

Iron

Both vegans and non-vegans can get iron, but the type differs. Non-heme iron from plants isn’t as easily absorbed as heme iron from animal sources. Vegans often have lower iron stores (measured by ferritin levels), especially women. However, eating iron-rich foods like lentils, tofu, and leafy greens—with vitamin C to boost absorption—can help.

Omega-3 Fatty Acids

These fats, especially EPA and DHA, are essential for brain and heart health. They’re mostly found in fish and seafood. Vegans may get ALA (a precursor to EPA and DHA) from flaxseeds and chia, but conversion is poor. That’s why many plant-based eaters take algae-based omega-3 supplements to fill the gap.

Creatinine and Muscle Mass

Vegans often have lower creatinine levels, which can reflect lower muscle mass. Creatine, a compound important for muscle energy, is found only in animal products. While this doesn’t mean vegans can’t build muscle, it may be harder without supplements and resistance training.

RELATED READ: 10 Powerful MCT-Rich Foods to Boost Energy, Brain Health, and Weight Loss

Strengths of a Vegan Diet: What It Does Well

When done right, a vegan diet can be one of the most powerful tools for improving long-term health. Why? Because it’s naturally high in fiber, antioxidants, vitamins, and minerals. It’s low in saturated fat and cholesterol. And it encourages people to eat more whole, nutrient-dense foods like:

• Vegetables and fruits
• Legumes (beans, lentils, chickpeas)
• Whole grains (quinoa, brown rice, oats)
• Nuts and seeds

All these foods are associated with lower risk of chronic diseases like heart disease, type 2 diabetes, obesity, and certain cancers. Many vegans also report better digestion, clearer skin, and more energy.

Research also shows that plant-based diets can help lower blood pressure, improve blood sugar control, and support healthy weight loss. The fiber in plant foods feeds good gut bacteria, which supports immunity and reduces inflammation throughout the body.

The Challenges of a Vegan Diet: Where It Can Fall Short

But veganism isn’t perfect—and it’s not automatically healthy.

A common issue is relying too much on processed foods labeled "vegan"—like vegan burgers, frozen meals, sugary snacks, and imitation meats. These can be high in sodium, refined oils, and added sugars. Just because something is plant-based doesn’t mean it’s nourishing.

Then there’s the issue of missing nutrients. Without planning, vegan diets can fall short in:

• Vitamin B12
• Iron (especially heme iron)
• Omega-3 fats (EPA/DHA)
• Vitamin D
• Iodine
• Zinc
• Calcium
• High-quality protein

These nutrients are critical for brain function, immune health, bones, and muscle strength. Vegans can still get them through supplements, fortified foods, or specific plant-based sources, but it takes effort.

Where Non-Vegans May Have an Edge

Omnivorous diets are often richer in complete protein sources, making it easier to meet amino acid needs for muscle repair, strength, and satiety. They also naturally provide B12, heme iron, zinc, and omega-3s—nutrients that support cognitive health, mood, energy, and hormonal balance.

People who eat animal products usually have higher creatine levels, more lean muscle mass, and higher ferritin (iron stores). That doesn’t mean they’re automatically healthier—it just shows the nutritional benefits of including some well-sourced animal foods.

The key difference is quality. A non-vegan diet built around grass-fed meat, wild-caught fish, pasture-raised eggs, and whole plant foods looks very different from a diet filled with fast food, soda, and processed meat.

What Long-Term Studies Say: Do Vegans Live Longer?

Large population studies offer some insight.

The Adventist Health Studies, EPIC-Oxford, and others have shown that vegans and vegetarians tend to have lower risks of heart disease, high blood pressure, type 2 diabetes, and certain cancers. But the differences aren’t always huge. In some studies, well-balanced omnivores have similar or even better health outcomes.

Longevity seems to be more influenced by overall diet quality than by vegan vs. non-vegan labels. A whole-food, plant-rich diet—whether it includes some animal products or not—appears to be best for long-term health.

Lifestyle Also Matters: Diet Isn’t Everything

Something else to consider: people who follow vegan diets often lead overall healthier lifestyles. They’re more likely to exercise, avoid smoking, limit alcohol, and get regular checkups. These behaviors all impact health just as much—if not more—than diet alone.

So when we compare vegans to non-vegans, we have to look at the full picture. It’s not just about what’s on the plate—it’s about how people live.

How to Be Healthy on Any Diet: Practical Tips

Whether you eat meat or not, the foundation of a healthy diet is the same: focus on real, whole foods. Limit processed items. Eat a rainbow of fruits and vegetables. Make sure you’re getting enough protein, fiber, and healthy fats.

If you’re vegan, consider supplementing with:

• Vitamin B12 (a must)
• Vitamin D3
• Omega-3 (EPA/DHA from algae)
• Iron (especially if menstruating or low in ferritin)

And get regular blood tests to track your health markers. That way, you can catch and fix any deficiencies early.

If you’re non-vegan, try to reduce processed meats, fried foods, and added sugars. Add more plants to your meals. Aim for balance, not perfection.

Final Thoughts: It’s Not About Labels, It’s About Habits

So, who’s healthier—vegans or non-vegans?

The truth is, either diet can be healthy—or unhealthy—depending on how it’s done. Vegan diets offer amazing benefits when focused on whole, plant-based foods, but they require careful planning to avoid deficiencies. Non-vegan diets can be rich in nutrients like iron, B12, and protein, but they can also be high in saturated fat, cholesterol, and inflammation-causing foods.

Ultimately, the best diet is the one you can stick to long-term. It should support your health goals, fit your lifestyle, and nourish your body with the nutrients it needs. Instead of arguing over who’s right, maybe it’s time we focus on what truly matters—eating well, living fully, and taking care of our health one bite at a time.

Frequently Asked Questions (FAQs)

1. Can a vegan diet build enough muscle compared to a non-vegan diet?

Yes, a vegan can absolutely build muscle—but it often takes more planning. Plant-based proteins like lentils, tofu, beans, and quinoa contain the amino acids your muscles need, but some aren’t “complete” proteins on their own. That just means you may need to combine foods (like rice and beans) to get all the essential amino acids. Many vegan athletes also supplement with plant-based protein powders to support recovery and gains. Non-vegans may find it easier to build muscle thanks to complete proteins like meat and eggs, and naturally higher levels of creatine and iron, but with smart choices, vegans can be just as strong.

2. Is a vegan diet better for weight loss than a non-vegan diet?

Vegan diets often lead to weight loss, especially when they’re based on whole foods. That’s because plant-based meals are usually lower in calories and higher in fiber, which keeps you full longer. However, you can still gain weight on a vegan diet if you overeat processed foods like vegan desserts, fries, or mock meats. On the other hand, non-vegans who eat a high-protein, whole-food diet can also lose weight effectively. It’s not about being vegan or not—it’s about food quality, calorie intake, and portion control.

3. Are vegan diets safe for kids, teens, and pregnant women?

Vegan diets can be safe at all life stages—but they require careful planning. Kids, teens, and pregnant or breastfeeding women have higher needs for nutrients like protein, iron, calcium, vitamin D, and B12. Without proper supplementation or fortified foods, deficiencies can occur, which may affect growth and development. If a vegan diet is followed during these stages, it’s best to work with a pediatrician or dietitian to ensure all nutritional needs are met.

4. Do vegans live longer than non-vegans?

Some large studies suggest that vegans and vegetarians may live longer or have lower risks of certain diseases, such as heart disease and type 2 diabetes. However, the difference in lifespan isn’t always dramatic, and many factors—like exercise, stress, sleep, and smoking—also play a big role. A well-balanced non-vegan diet that’s high in whole foods and low in processed meat can be just as supportive of longevity. In the end, it’s more about diet quality than diet label.

5. What blood tests should vegans take regularly to check their health?

If you follow a vegan diet, it’s smart to check your blood for key nutrients at least once a year. Important tests include:

• Vitamin B12
• Ferritin (iron stores)
• Vitamin D
• Calcium
• Omega-3 index (EPA and DHA)
• Zinc
• Complete blood count (CBC) These tests can help catch early deficiencies before they cause symptoms, and they’re especially helpful if you’re feeling fatigued or low in energy.

6. Can a non-vegan diet still be plant-based and healthy?

Absolutely. A non-vegan diet doesn’t have to mean eating red meat every day. Many health experts support the idea of a plant-forward or flexitarian diet—one that includes mostly plant foods with small amounts of high-quality animal products. This approach combines the best of both worlds: the fiber and antioxidants of plants with the protein and nutrients from animal foods. It can be easier to stick with long-term and is often just as health-promoting as a strict vegan diet.

7. Are vegan diets better for gut health?

In many cases, yes. Vegan diets tend to be rich in fiber from fruits, vegetables, legumes, and whole grains. Fiber feeds the beneficial bacteria in your gut, which supports digestion, reduces inflammation, and strengthens the immune system. However, if you switch to a vegan diet too quickly—or rely too much on soy, gluten, or certain legumes—you might experience bloating or discomfort at first. Slowly increasing fiber intake and staying hydrated can help your gut adjust.

8. What are the main signs of nutrient deficiencies in vegans?

Some common signs include:

• Fatigue or low energy (possibly low B12, iron, or vitamin D)
• Brain fog or memory issues (could be B12 or omega-3)
• Dry skin or brittle nails (possibly zinc or essential fats)
• Frequent colds or infections (may point to low protein, iron, or zinc)
• Poor recovery after exercise (could be protein or creatine)

If you notice any of these, it’s a good idea to test your blood and consider dietary changes or supplements.