Eating a plant-based diet for a month – for many women, Veganuary is more than just a dietary experiment. It's a chance to discover how good their bodies can feel with a conscious, nutrient-rich diet. However, the female body has specific requirements: the menstrual cycle affects nutritional needs, menstrual iron loss must be compensated for, and hormonal fluctuations can make nutrition a challenge.
This guide shows you how to successfully complete Veganuary as a woman. You'll learn which nutrients are particularly important, how to prevent deficiencies, and strategies to keep you feeling energized and balanced throughout the month.
The most important points in brief
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Discover Veganuary: A month to try plant-based nutrition and learn new recipes.
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The female body has special needs: menstruation, hormones and the menstrual cycle influence nutritional requirements.
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Variety instead of deprivation: A vegan diet opens up culinary possibilities and can positively change eating habits in the long term.
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Pay attention to a balanced diet: Ensure variety, combine protein sources and healthy fats, and keep an eye on important nutrients like iron.
What is Veganuary? More than just a diet trend
Veganuary is a combination of " vegan " and " January " and represents the idea of eating a plant-based diet for a month to learn about veganism. The initiative was launched in the UK in 2014 and has since grown into a global movement with millions of participants each year.
What's special about Veganuary: It's not about a long-term commitment, but about consciously trying things out. A clearly defined period in which you discover new foods, test recipes, and find out without pressure how well a plant-based diet fits into your everyday life.
Why January is the perfect time
January, more than almost any other month, symbolizes new beginnings and good intentions : eating healthier, living more consciously, developing new routines. Veganuary captures this spirit of optimism and gives it a clear structure – 31 days, a manageable goal, and a global community starting simultaneously.
Even in everyday life, it's clear how established Veganuary has become. Supermarkets specifically expand their vegan range in January, restaurants offer new plant-based dishes, and vegan products are particularly prominent – often even more attractively priced. This widespread support makes getting started noticeably easier: You can find plant-based options not only in organic shops, but almost everywhere.
Many participants find that what begins as a New Year's resolution and a month-long experiment often has an effect that lasts beyond January. New favorite recipes become part of everyday life, and meat consumption decreases in the long term. For many, Veganuary is therefore the first step towards a permanently more conscious diet.
Why so many women participate in Veganuary
The reasons for participating in Veganuary are as individual as the people themselves. Often, several motives play a role simultaneously:
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Environment and climate protection: Animal production is associated with high CO₂ emissions and significant water consumption. Studies show that even one month of a plant-based diet can measurably improve one's personal carbon footprint (1).
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Health considerations: Scientific studies suggest that a balanced, plant-based diet may be associated with a lower risk of various diseases. The link between high meat consumption and an increased risk of colorectal cancer is particularly well-studied. Cardiovascular health also benefits from a balanced plant-based diet (2, 3).
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Culinary diversity: Veganuary opens the door to foods that many people were previously unaware of or rarely used. Suddenly, you discover black beluga lentils instead of just red lentils, try cashew butter as a creamy sauce, test tempeh (fermented soybeans with a nutty flavor), or cook with buckwheat, millet, or amaranth for the first time instead of always just rice and pasta. This culinary diversity often lasts well beyond January – because you realize how varied a plant-based diet can be.
Women's bodies: Special nutritional requirements
The female body has specific nutritional requirements that should be given special consideration when switching to a vegan diet:
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Menstruation means regular iron loss: Every month, women lose an average of 30-80 ml of blood through menstruation. While this may not sound like much, it adds up: With every milliliter of blood, about 0.5 mg of iron is lost. Extrapolated, this means a loss of 15-40 mg of iron per period – an amount that your body needs to replenish through your diet.
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Hormonal fluctuations change your nutritional needs: Your cycle is much more than just menstruation itself. The hormonal fluctuations throughout the month influence how much energy your body needs, what you crave, and how well you tolerate certain foods. In the second half of your cycle, for example, your appetite for carbohydrate-rich foods often increases – a signal from your body that it needs more energy. Premenstrual cravings are also not a coincidence, but rather hormonally driven.
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Estrogen protects bones, skin, and connective tissue: This female sex hormone plays a central role in collagen production and calcium metabolism. Estrogen stimulates the body's own production of collagen—the structural protein that keeps your skin firm, strengthens hair and nails, and gives bones elasticity. However, for your body to produce collagen, it needs the right building blocks from food: sufficient protein (for the amino acids) and vitamin C (which is essential for collagen synthesis). A good supply of calcium and vitamin D is also important for strong bones—particularly relevant since the risk of osteoporosis increases significantly in women after menopause when estrogen levels drop.
Nutrient-rich, not just plant-based
A common misconception is that a vegan diet primarily means deprivation. In fact, Veganuary is about deliberately integrating nutrient-rich plant-based foods and ensuring a balanced intake of macronutrients, vitamins, and minerals.
The crucial difference lies in the conscious addition: Animal products are not simply omitted, but replaced by nutritionally valuable alternatives.
The 5 building blocks of a balanced diet in Veganuary
To successfully and healthily implement Veganuary, you should keep these five nutrient groups in mind. They form the scientific basis for energy, satiety, and long-term well-being.
1. Protein: How to meet your needs without meat during Veganuary
Proteins are essential for building and maintaining muscle mass, skin, and hair. They are also important components of enzymes, hormones, and transport molecules (2). Adequate protein intake is particularly important for women: protein deficiency can manifest as hair loss, brittle nails, and reduced muscle strength.
The German Nutrition Society recommends 0.8 g of protein per kilogram of body weight daily. With physical activity or in old age, the requirement increases to 1.2–2 g per kilogram (3). Specifically, this means that someone weighing 65 kg needs 52–65 g of protein daily. You can achieve this amount, for example, with:
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100g cooked lentils → 25g protein
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60 g rolled oats → 8 g protein
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30 g almonds → 6 g protein
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150 g tofu → 19 g protein
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2 tbsp peanut butter → 8 g protein
Practical implementation for your Veganuary: Integrate hemp seeds or flax seeds into your porridge, use nuts as a snack, and prepare larger quantities of legumes. The key is to combine different plant-based protein sources throughout the day.
2. Healthy fats: Why you shouldn't leave them out during Veganuary
Fats should by no means be avoided. They enable the absorption of fat-soluble vitamins (A, D, E, K), are components of cell membranes, and are important for brain function. Furthermore, they slow gastric emptying and thus promote prolonged satiety (4, 5).
High-quality fat sources in a vegan diet:
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Extra virgin olive oil (rich in monounsaturated fatty acids)
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Nuts: Walnuts, almonds, cashews
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avocado
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Seeds: Flax seeds, chia seeds, hemp seeds
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Nut butter varieties
Critical nutrient: Omega-3 fatty acids
Flaxseeds, walnuts, and chia seeds contain omega-3 fatty acids—but in a form that your body has to convert. These plant sources provide ALA (alpha-linolenic acid), while your body actually needs EPA and DHA—the active forms that work in your cells. The problem is that while your body can convert ALA into EPA and DHA, it does so very inefficiently. Of 100 g of ALA, only about 4–15 g are converted into EPA or DHA. This conversion efficiency varies from person to person, and therefore ALA is often insufficient for optimal intake (6).
The solution: Vegan omega-3 supplements made from algae oil deliver EPA and DHA directly – without inefficient conversion. Algae naturally produce these forms (incidentally, fish also get their omega-3 from algae).
Adequate omega-3 fatty acid intake is important even beyond the Veganuary regime. Obtaining these fatty acids through fish presents its own set of challenges – microplastics, heavy metals, and wildly fluctuating omega-3 content depending on origin and aquaculture conditions. Algae oil avoids these problems and provides your body with a reliable and safe supply.
3. Complex carbohydrates: The best plant-based energy sources
Carbohydrates are your main source of energy. But not all carbohydrates work the same: Complex carbohydrates (like those in whole-grain products) cause your blood sugar to rise slowly and steadily. Simple carbohydrates (like white bread or sugar), on the other hand, spike into the bloodstream and then crash just as quickly. The result: cravings and energy crashes (7).
Recommended carbohydrate sources in Veganuary:
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Whole grain products: whole grain bread, whole grain pasta, brown rice
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Oatmeal and quinoa
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Sweet potatoes and potatoes
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Legumes (additional protein source)
The decisive advantage: These foods contain significant amounts of fiber, which not only promotes intestinal function but also regulates nutrient absorption and ensures long-lasting satiety.
4. Vegetables and fruit: Nutrients you need every day
You may be familiar with the German Nutrition Society's "5 a day" recommendation – this refers to five portions of fruits and vegetables daily (about a handful per portion). This recommendation is based on large-scale nutritional studies that show: the more fruits and vegetables you eat, the better your health. They provide vitamins, minerals, antioxidants, and phytochemicals that protect and support your body in a variety of ways (8).
Particularly nutrient-dense options:
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Green leafy vegetables (spinach, kale, chard) → rich in calcium, iron and folic acid
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Berries → high content of antioxidants (anthocyanins, polyphenols)
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Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts) → contain glucosinolates with potentially health-promoting properties
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Vibrantly colored vegetables (peppers, carrots, beets) → Carotenoids and other bioactive substances
Practical tip: The more colorful your plate, the better. Each color represents different plant compounds with their own health benefits. Red bell peppers provide different protective substances than green broccoli, orange carrots different ones than purple beets. Aim for at least three different colors per main meal – this automatically ensures that you consume a wide range of vitamins and phytochemicals.
5. Fermented foods: What they can do for your gut
Gut health has been shown to influence immune function, nutrient absorption, and even neurological processes (gut-brain axis). Fermented foods provide probiotic bacterial strains that can positively influence the composition of the gut microbiota (2, 7).
Recommended fermented foods:
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sauerkraut
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Kimchi
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Tempeh
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Kombucha
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Soy yogurt
Important: Start with moderate amounts. A sudden increase in fermented foods can temporarily cause bloating as the gut flora needs to adapt. Gradual introduction over several days is recommended.
These are the nutrients you should pay attention to during Veganuary
Don't worry, a month of Veganuary won't directly lead to deficiencies – the timeframe is too short for that. However, those who familiarize themselves with critical nutrients early on lay the foundation for a healthy diet in the long term, good well-being, and optimal energy levels.
Iron – The most critical nutrient for women
Why iron is so important for you during Veganuary: With each menstruation, the body loses around 60-80 ml of blood, and thus about 15-25 mg of iron. To compensate for this loss, the German Nutrition Society (DGE) recommends a daily iron intake of 16 mg for menstruating women (9).
However, some women experience heavier bleeding than others, which can further increase their iron requirements. You should pay particular attention if:
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your period lasts longer than seven days
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you bleed more frequently than every 21 days
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Tampons or sanitary pads need to be changed at short intervals (about every two to three hours).
How can you recognize a deficiency? Chronic fatigue, paleness, brittle nails, hair loss, difficulty concentrating and reduced physical performance are typical signs of iron deficiency (10).
The problem with a vegan diet: Plant-based iron (non-heme iron) is absorbed by the body much less efficiently than animal-based iron. Your body absorbs about 10-25% of the iron from meat, but only about 3-8% from plant-based sources (2).
What can you do? Focus on iron-rich plant-based foods such as legumes (lentils, chickpeas), pumpkin seeds, sesame seeds, quinoa, oatmeal, and leafy green vegetables. The key is combining these with vitamin C: A glass of orange juice with your oatmeal breakfast, bell pepper strips with your lentil curry, or lemon juice drizzled over your spinach salad can significantly increase iron absorption.
Avoid coffee and black tea directly with meals – they inhibit iron absorption. Supplementation with a well-tolerated iron bisglycinate is advisable in cases of low iron levels or heavy menstrual bleeding.
Hormone balance and cycle health in Veganuary
Why hormones affect your diet: The female cycle not only influences mood, but also nutritional needs and appetite. Hormonal fluctuations can cause PMS symptoms such as mood swings, breast tenderness, water retention, or abdominal cramps.
How can you recognize an imbalance? Irregular cycles, severe PMS symptoms, food cravings in the second half of the cycle, acne, or severe menstrual cramps can indicate hormonal imbalances.
What can you do? Certain nutrients can support hormonal balance: D-chiro-inositol and myo-inositol in the optimal ratio of 1:40 play an important role in glucose metabolism and hormone regulation (11). Folic acid (vitamin B9) is essential for cell division and should be sufficiently present in women of childbearing age (12).
Traditionally, herbal remedies are used to treat PMS symptoms: chaste tree to support hormonal balance (13), saffron (initial studies show positive effects on mood and PMS symptoms) (14), and ginger (proven effective against menstrual pain in studies) (15). Magnesium can also help with cramps, and omega-3 fatty acids have anti-inflammatory properties and, according to studies, can alleviate menstrual discomfort (16).
Beauty from within: Nutrients for skin, hair, and nails
Why these nutrients are important: Hair loss, brittle nails, and blemished skin can be signs of nutrient deficiencies – especially when changing your diet. Certain nutrients are essential for the formation of keratin (the main component of hair and nails) and the strength of connective tissue.
How can you recognize a deficiency? Increased hair loss, thin or brittle nails, dry skin or slowed hair growth may indicate a deficiency in certain vitamins, silicon or zinc (17).
What can you do? Two nutrients play a special role in beautiful hair, skin, and nails: golden millet and L-cystine. Golden millet provides silicon, biotin, and B vitamins—exactly the nutrients your body needs to strengthen hair and nails from within (18). L-cystine is a special amino acid that contains sulfur and provides the main building block for keratin—the protein that makes up hair and nails (19). Together, they are particularly effective.
For acute problems such as increased hair loss, brittle nails or impure skin during dietary changes, high-quality supplements with golden millet and L-cystine can offer targeted support.
Urinary tract health in Veganuary: Natural protection
Why this topic is important right now: Approximately one in two women experiences a bladder infection at least once in their lifetime – a problem exacerbated by anatomical factors (a shorter urethra). During a dietary change like Veganuary, your immune system is challenged: Your body adjusts to new nutrient sources, your gut adapts to more fiber, and your metabolism works more intensively. Preventive support is particularly beneficial during this phase.
Double benefit for vegan diets: Cranberries are not only rich in vitamin C, antioxidants, and fiber – they also contain proanthocyanidins, plant compounds that can prevent bacteria from adhering to the urinary tract walls. Studies show that regular cranberry consumption can reduce the frequency of urinary tract infections (20).
D-mannose is a natural simple sugar found in small amounts in cranberries and other fruits. What's special about it is that D-mannose is not metabolized but passes directly into the bladder. There, it binds to E. coli bacteria (the most common cause of bladder infections), so that they are simply flushed out during the next urination – before they can adhere to the bladder wall (21).
What can you do? Adequate fluid intake is crucial: Aim for 2-3 liters of water or unsweetened tea daily to regularly flush your urinary tract. The combination of high-dose cranberry capsules or cranberry juice concentrate with D-mannose is particularly effective – especially if you are prone to recurring infections or during the transition phase when your body is under additional strain.
My start to a vegan diet: Personal tips for your Veganuary
Julia, biologist & brand manager FemBe
Changing your diet is often more difficult than it initially seems. Especially at the beginning, many questions arise, and it's not uncommon to feel overwhelmed after a short time. That's exactly where I want to help you. In the following sections, I'll answer the most frequently asked questions about Veganuary – with the goal of making it easier, more structured, and more practical for you to get started.
Was switching to a vegan diet challenging for me?
Having already been vegetarian for seven years and frequently cooked vegan meals before that, the transition was much easier than expected. Physically, I felt great from the start, and new recipes were easy to integrate into my daily routine. The challenge wasn't so much the diet itself, but rather the social context: family gatherings, invitations, or restaurant visits. What helps at private parties in the beginning is bringing your own dish. This takes the pressure off, provides reassurance, and allows others to try vegan snacks and other items.
How do I ensure an adequate supply of nutrients?
A conscious yet relaxed approach to nutrients is essential in my view, especially for beginners. Even if you feel well, I believe regular checkups are advisable. I have a comprehensive blood test done approximately every two years to maintain an objective overview. I consistently supplement vitamins B12, D, and K, regardless of current levels, because while the body's own stores last a long time, they can then deplete relatively quickly. I also use vegan omega-3 from algae and zinc, particularly during periods of increased stress.
What changes become apparent in the first few weeks?
Many people report increased energy and a lighter feeling in their bodies, and I experienced that as well. At the same time, the body needs time to adapt to a higher fiber intake, which is particularly noticeable in digestion. An initial mistake I made—and one I often see in others—was insufficient protein intake. This manifested itself in my training: longer recovery times, more frequent and persistent muscle soreness, and stagnant or slightly declining strength and endurance. With growing experience and conscious planning, a stable balance was finally established. Today, I feel more capable than before.
How can I keep my shopping simple and practical for everyday life?
I focus on keeping my shopping simple and sticking to recurring basics: legumes, whole grains, tofu, tempeh, nuts, seeds, and seasonal vegetables. A few staple ingredients like soy sauce, coconut milk, or tomato purée add a lot of culinary flexibility. Especially during Veganuary, substitute products can make getting started easier because they simplify cooking and lower the barrier to entry. The key is to use them consciously: keep an eye on ingredient lists and combine substitute products with wholesome foods.
What is my most important piece of advice for a successful Veganuary?
The first week feels unusual for many, and that's perfectly normal. It takes 21 days to build a new habit, so give yourself some time. If you feel tired, it's worth taking a look at your protein and fat intake; if you experience cravings, small adjustments like a handful of nuts often help. And above all: Veganuary isn't a competition for perfection. It's about eating more mindfully and gaining experience. With a little patience, this change can become a sustainable, everyday routine.
Conclusion
Veganuary offers you the opportunity to try a plant-based diet without pressure. With sound planning, a special focus on essential nutrients, and targeted supplementation, you can make these 31 days nutrient-rich and energizing.
The key is this: it's not about perfection, but about conscious discovery. Listen to your body, experiment with new foods, and give yourself time to adjust.
Especially for women, it's important to keep an eye on their increased iron needs and supplement early if necessary. With the right strategies, Veganuary becomes an opportunity to develop new routines – for greater well-being, energy, and health.
Frequently Asked Questions
What does Veganuary mean?
Veganuary is a combination of "vegan" and "January" and represents the idea of eating a plant-based diet for one month in January. The initiative makes it possible to try a vegan diet without obligation and to develop new eating habits.
How can I, as a woman, meet my iron needs during Veganuary?
Women need 15 mg of iron daily due to menstruation. The best plant-based sources are legumes, pumpkin seeds, quinoa, and leafy green vegetables. Crucially, these foods should be combined with vitamin C (bell peppers, lemon juice, berries) to triple iron absorption. Supplementation may be beneficial for women with low iron levels.
Do I need to take vitamin B12 during Veganuary?
A vitamin B12 deficiency won't develop in a month, as the body stores B12 in the liver. However, those who plan to follow a vegan lifestyle long-term should start supplementing early. B12 sprays or liquid preparations are considered particularly bioavailable.
Which nutrients should I, as a woman, pay particular attention to during Veganuary?
In addition to iron, protein (for muscles, hair, and nails), omega-3 fatty acids (for hormones and inflammation), zinc, folic acid, and beauty nutrients like golden millet and L-cystine are important. Chasteberry, saffron, and ginger can provide support for PMS symptoms.
How can I prevent hair loss and brittle nails during Veganuary?
Ensure you get enough protein (0.8-1.2 g per kg of body weight), zinc, biotin, and silicon. Golden millet capsules combined with L-cystine can specifically support hair, skin, and nails. Iron deficiency can also cause hair loss – have your levels checked if you're unsure.
Is a healthy and balanced diet possible for women during Veganuary?
Yes, with conscious planning and a focus on nutrient-rich foods, a vegan diet during Veganuary is healthy and balanced for women. Sufficient protein, iron combined with vitamin C, healthy fats (omega-3), and targeted supplementation if needed are crucial. Listen to your body and, if in doubt, have your blood levels checked.
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