Other

Essential

Choline

There is very little data concerning dietary requirements of choline. Vegan sources of choline include quinoa, soy products, lentils, green peas, chickpeas / garbanzo beans, beans (especially navy beans), shiitake mushrooms, potatoes, avocado, broccoli, cauliflower brussels sprouts, collards, and more.

Vegans do likely consume signficiantly less choline than meat-eaters, but there is very little data on actual daily needs. If lower choline intake in vegans actually led to choline deficiency, we'd expect to see a higher risk of liver problems in those consuming low amounts of animal products, which is the main concern with low choline. Yet, those consuming the highest amounts of healthy plant foods and the lowest amounts of animal products have a lower risk of liver disease.(1) Cognitive function, another concern with choline deficiency, is also not impaired in vegans.(2)

Additionally, betaine, an amino acid abundant in plant foods, may reduce the dietary need for choline.(3)

Non-essential

Taurine

Taurine is a non-essential amino sulfonic acid, meaning the human body can produce its own taurine. It's found exclusively in animal products.

While vegans likely do appear to have lower levels of taurine compared to meat-eaters,(4) there is no evidence to point to any specific cutoff for taurine deficiency or optimal levels of taurine. In other words, there is no evidence that lower levels of taurine in vegans leads to any negative health outcomes. Also, while there are some trials finding health benefits from taurine supplementation, these trials use doses much larger than what anyone (meat-eater or not) could ever reasonably obtain from diet alone.

Carnosine

Similarly, carnosine is non-essential, meaning our body can produce its own carnosine, and it's found exclusively in animal products. While only limited, mixed evidence exists, it's possible that vegans may not even have lower levels. Additionally, exercise can be used to increase carnosine levels if desired.(5) Even if vegans have lower levels of carnosine, as with taurine, we'd have to demonstrate that this leads to any negative health outcomes.

Creatine

Creatine is a non-essential nutrient found exclusively in animal products and produced in the body. As a supplement, creatine is used for athletic performance and can possibly aid in cognitive function as well regardless of diet. Creatine is taken by most athletes, vegan or not, as you would need to consume multiple pounds of beef to get the amount found in just a small supplement dose. Thus, plant-based diets have been shown to lead to similar muscle and strength gains compared to meat-eaters, with or without supplementation.(6)(7) Additionally, there is no evidence of lower cognitive function in those following plant-based diets.(2)