A recent study examining the diets of long-term vegans found that while most participants consumed enough overall protein, a significant number failed to meet recommended levels of two essential amino acids: lysine and leucine. The findings, published in PLOS ONE by Bi Xue Patricia Soh and colleagues from Massey University, New Zealand, shed light on an often-overlooked aspect of plant-based nutrition.
Proteins are composed of amino acids, nine of which are considered “indispensable” because the body cannot synthesize them and must instead obtain them from food. Animal-based foods generally provide all indispensable amino acids in sufficient quantities, while plant-based foods can vary in their amino acid profiles. This variability poses unique challenges for those following a vegan diet.
To better understand how vegan diets supply these essential nutrients, researchers analyzed four-day food diaries from 193 long-term vegans in New Zealand. Using data from the U.S. Department of Agriculture and New Zealand’s FoodFiles database, they calculated the intake of individual amino acids and adjusted for digestibility—the extent to which nutrients can actually be absorbed and used by the body.
The analysis showed that about 75% of participants met their total protein requirements. On a per-kilogram body weight basis, intake of all indispensable amino acids appeared to meet standard thresholds. However, once digestibility was taken into account, only around half of the participants met the required levels for lysine and leucine—making these two amino acids the most limiting in the cohort.
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Legumes and pulses emerged as the primary dietary sources of both protein and lysine for participants, suggesting that these food groups play a crucial role in maintaining adequate amino acid intake on a vegan diet.
The study highlights a key nutritional insight: simply hitting total protein targets doesn’t guarantee that all essential amino acid needs are met. The authors emphasize that achieving high protein quality on a vegan diet requires more than quantity—it demands variety and strategic food combinations to ensure a full spectrum of amino acids.
"Prolonged deficiencies in these essential nutrients can disrupt protein balance, hinder muscle maintenance, and impact overall physiological function," the authors write. "This is especially important for vulnerable populations, such as children, the elderly, and individuals with increased protein needs."
Soh and colleagues encourage further research into effective ways to boost lysine and leucine intake through balanced vegan meal planning. They also point out that incorporating a range of plant-based protein sources—especially legumes, nuts, and seeds—can help support not only overall protein consumption but also improve the profile of indispensable amino acids.
As plant-based diets continue to grow in popularity, the study serves as a reminder that thoughtful dietary planning is key to achieving optimal health outcomes, particularly when certain nutrients may be harder to come by.
Proteins are composed of amino acids, nine of which are considered “indispensable” because the body cannot synthesize them and must instead obtain them from food. Animal-based foods generally provide all indispensable amino acids in sufficient quantities, while plant-based foods can vary in their amino acid profiles. This variability poses unique challenges for those following a vegan diet.
To better understand how vegan diets supply these essential nutrients, researchers analyzed four-day food diaries from 193 long-term vegans in New Zealand. Using data from the U.S. Department of Agriculture and New Zealand’s FoodFiles database, they calculated the intake of individual amino acids and adjusted for digestibility—the extent to which nutrients can actually be absorbed and used by the body.
The analysis showed that about 75% of participants met their total protein requirements. On a per-kilogram body weight basis, intake of all indispensable amino acids appeared to meet standard thresholds. However, once digestibility was taken into account, only around half of the participants met the required levels for lysine and leucine—making these two amino acids the most limiting in the cohort.
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Legumes and pulses emerged as the primary dietary sources of both protein and lysine for participants, suggesting that these food groups play a crucial role in maintaining adequate amino acid intake on a vegan diet.
The study highlights a key nutritional insight: simply hitting total protein targets doesn’t guarantee that all essential amino acid needs are met. The authors emphasize that achieving high protein quality on a vegan diet requires more than quantity—it demands variety and strategic food combinations to ensure a full spectrum of amino acids.
"Prolonged deficiencies in these essential nutrients can disrupt protein balance, hinder muscle maintenance, and impact overall physiological function," the authors write. "This is especially important for vulnerable populations, such as children, the elderly, and individuals with increased protein needs."
Soh and colleagues encourage further research into effective ways to boost lysine and leucine intake through balanced vegan meal planning. They also point out that incorporating a range of plant-based protein sources—especially legumes, nuts, and seeds—can help support not only overall protein consumption but also improve the profile of indispensable amino acids.
As plant-based diets continue to grow in popularity, the study serves as a reminder that thoughtful dietary planning is key to achieving optimal health outcomes, particularly when certain nutrients may be harder to come by.
