Why I Don’t Recommend Veganuary: A Seasonal Nutrition Perspective

Each January, there is a noticeable increase in people making abrupt dietary changes in pursuit of a “fresh start.” From a clinical nutrition perspective, this pattern is understandable — but not always supportive of physiology, particularly in winter.

As a nutritionist, I work with clients across the winter months and review a significant amount of blood work during this time. Consistently, winter presents as a period where many individuals are already nutritionally and energetically depleted.

This context is essential when considering initiatives such as Veganuary.

Winter physiology and nutritional demand

Winter is not a time energy is at it's peak. Reduced daylight, lower vitamin D availability and increased immune demand mean the body is already under greater physiological stress.

Clinically, the most common patterns I observe in winter blood work include:

• Low vitamin D

• Low iron

• Low vitamin B12

• Increased fatigue, lowered immunity and slower recovery

When these deficiencies persist, they place additional demand on the thyroid, adrenal system and liver, often contributing to symptoms such as low energy, hormonal dysregulation, impaired stress tolerance and increased susceptibility to illness.

This is the physiological baseline many people are starting from in January.

Why Veganuary can be problematic in winter

From a clinical standpoint, January is not an optimal time to remove entire food groups — particularly those that are key contributors of bioavailable nutrients.

Animal-sourced foods provide:

• Vitamin B12

• Heme iron (the most readily absorbed form of iron)

• Fat-soluble vitamins

• Dense caloric and protein support

In winter, these nutrients play an important role in maintaining energy, immune resilience and metabolic stability. Removing them abruptly — without careful planning, supplementation and adaptation — can exacerbate existing deficiencies.

This is especially relevant for individuals already experiencing fatigue, recurrent illness, hormonal imbalance or high stress.

Digestive capacity in winter

Another consideration is digestion.

Cold and raw foods — which often increase during a Veganuary trial— require greater digestive effort. In winter, digestive capacity is typically lower, and appetite regulation can be more sensitive.

I frequently see an increase in symptoms such as:

• Bloating

• Gas

• Abdominal discomfort

• Irregular bowel habits

This is not due to plant foods themselves, but rather how they are consumed. Cold, raw meals can suppress digestive efficiency at a time of year when warmth and ease are required.

For this reason, I encourage:

• Warm, cooked meals

• Steamed, roasted or slow-cooked vegetables

• Soups, stews and one-pot meals

These approaches reduce digestive load, improve nutrient absorption and support gastrointestinal comfort during winter.

An important clarification

I am not opposed to veganism.

A well-planned vegan diet can be appropriate for some individuals, particularly when supported with targeted supplementation (commonly vitamin D, vitamin B12, vitamin A and an algae-based omega-3).

However, if veganism is not your usual way of eating, winter — and January in particular — is not the most supportive time to trial it.

For those interested in transitioning to a more plant-based diet, spring or summer are physiologically more favourable periods. Digestive capacity is stronger, energy levels are higher and the body is better equipped to adapt.

A balanced, seasonally aligned approach — incorporating responsibly sourced animal foods alongside a wide variety of plants — often provides the most nutritional stability in winter.

AKA 'All thing in moderation'.

What I recommend instead

In winter, my clinical focus is on:

• Nutrient density

• Digestive support

• Metabolic and hormonal stability

• Reducing physiological stress rather than adding to it

This means prioritising warm meals, adequate protein, iron, B12 and fat-soluble vitamins, while still ensuring sufficient fibre and plant diversity — prepared in a way that supports the season.

Winter is not a time for restriction or dietary extremes. It is a time for nourishment and consolidation.

Support through winter

If you are finding winter challenging, or would like structured support during this season, my Winter Wellbeing Programme is designed to provide gentle, evidence-informed guidance.

The programme includes:

• Weekly educational modules

• Seasonal recipes and nutritional guidance

• Daily rituals to support circadian rhythm and nervous system regulation

• Midweek meditations

• Weekly restorative or gentle flow practices

• Optional monthly winter walks

You will have access from sign-up through to the end of March, allowing flexibility to engage at a pace that feels supportive.

This programme is particularly beneficial for those experiencing burnout, chronic inflammation, autoimmunity or those preparing for conception.

Winter does not require correction — it requires appropriate support.

Winter Wellbeing Programme