Health & Nutrition

Nutrition for Long-Term Vegan Health

A well-planned plant-based diet can support long-term wellness, but nutritional needs shift with age, and Sean A. Russell continues the Seasoned Vegan series with what actually needs monitoring over time.

Vegans Explore Podcast

Episode 129 · Mar 11, 2026 · 8 min

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The Nutrients to Track

Protein becomes more important with age to help offset natural muscle loss, and lentils, tofu, tempeh, and quinoa all contribute meaningfully. Calcium is available well beyond dairy through fortified plant milks and leafy greens, while B12 requires consistent supplementation since no plant produces it naturally. Iron absorption improves when paired with vitamin C, and omega-3s are available through flax, chia, hemp, and algae-based DHA and EPA supplements.

Three Action Steps

Review your supplementation routine for B12, vitamin D, and omega-3s, evaluate whether protein is spread intentionally across meals, and schedule routine blood work with a doctor familiar with plant-based nutrition. Combining protein intake with resistance training helps maintain the muscle mass that becomes more consequential with age.