The issue with veganism is long term deficiencies to iron, b vitamins and essential fatty acids and Zinc. Very difficult to do these
It’s is not remotely difficult. I take one b12 vitamin a day and that’s it. Recently had blood tests due to being pregnant (I told the midwife I’m vegan) and I am suffering from no deficiencies whatsoever.
There’s plenty of vegan sources of dietary iron - legumes, tahini, dried fruit, green leafy veg, chickpeas, seeds. Same with Omega 3 (nori, edamame beans, chia hemp and flax seeds, soybean oil and kidney beans). Zinc is in beans, chickpeas, lentils, tofu, walnuts, cashew nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds, wholemeal bread and quinoa.
As well as the supplement I take, I get B12 from fortified cereals, marmite, oat milk and bread. Many non-vegans get a lot of their nutrients from fortified foods as well, particularly bread and cereals. B12 deficiency is often found in non-vegans, so it’s not a bad idea for everyone to take a supplement.
The American Academy of Nutrition and Dietetics has confirmed that a well planned vegan diet is suitable for people at all stages of life.
People say ‘the problem with veganism is long term nutritional deficiencies’ because it’s a convenient excuse for not making the change, but it’s not true. There are some people for whom veganism would be much harder to sustain healthily (due to, for example, medical conditions or allergies) but for the most part it is as healthy, nutritious and safe as an omnivorous diet (as well has having specific advantages, such as decreased cholesterol and reduced risk of heart attack).