
A new review suggests that well-planned plant-based diets are safe and healthy for kids, if they’re carefully planned and supplemented to prevent nutrient deficiencies.
Can kids be vegan and healthy?
According to a major review of 27 studies, when planned well and supplemented with the right nutrients, the answer is yes.
“When carefully planned, vegan diets can support healthy growth in children, but supplementation is essential to prevent nutrient deficiencies. Nutritional counselling and ongoing pediatric monitoring are fundamental,” the authors write in the Nutrition Reviews journal.
They embarked upon the study after finding limited research on the effects of plant-based diets on children. Most existing papers focus on vegetarian diets or the risks of poorly planned vegan diets, which they suggest lead to inconsistent dietary recommendations for children.
That can cause confusion among parents and doctors. “Healthcare professionals should be equipped to support families choosing vegan diets for their children,” the study states. “Understanding both the benefits and shortcomings of vegan diets is necessary to formulate research-based recommendations.”
The effects of a vegan diet on children

The findings suggest that children could be at risk of certain nutrient deficiencies if their vegan diets are not planned or supplemented properly.
While Vitamin B12 is a major deficiency concern that can cause serious neurological effects, it can be easily prevented in plant-based children via supplementation. Similarly, low intake of vitamin D2 in kids consuming a vegan diet often calls for supplementation for normal growth and development.
Vegan diets typically have a higher iron intake but lower bioavailability, requiring co-consumption of foods rich in vitamin C to improve absorption or iron supplementation to prevent anaemia. Children on an animal-free diet also have a low calcium intake, which impacts bone health.
Meanwhile, excessive fibre can lower calorie density and hinder growth; carefully planned diets can prevent that risk. And iodised salt can lower the risk of iodine deficiency, which is common in children eating a vegan diet.
Further, the review found that these kids show normal growth and development, with no significant differences in height, weight, or body mass index. They have lower total HDL and LDL cholesterol levels, indicating a reduced cardiovascular risk and a more favourable lipid profile than children consuming vegetarian or omnivore diets.
Vegan children are additionally less likely to be obese or overweight, with healthier body compositions than those who eat meat, dairy, and eggs.
“Well-planned vegan diets can meet energy and nutrient needs, including protein, fibre, omega-3 fatty acids, iron, zinc, iodine, calcium, and vitamin D,” the authors wrote, adding that regular assessment and supplementation with vitamin B12 are essential.
Vitamin B12 deficiency in focus

One of the standout recommendations from the research surrounded vitamin B12, with the authors arguing that public health campaigns should stress the nutrient’s importance for neurodevelopmental health in children eating plant-based diets.
“Mothers on a vegan diet need nutritional counselling and vitamin B12 supplements before conception and during breastfeeding,” they write. “Infants with unexplained neurological symptoms should be tested for deficiency.”
Preventing B12 deficiencies requires fortified foods or supplements – most plant-based milk products for kids come fortified with the nutrient, while foods like nutritional yeast are a good source too.
Another critical nutrient is vitamin D, which is vital for bone health during pregnancy, lactation, and the first 1,000 days of life to prevent rickets. The study emphasises the need for paediatrician-supervised supplementation, as well as the intake of calcium-rich foods like dark greens, tofu, almonds and fortified plant milks for optimal bone health.
Iron-rich foods like beans, soy, nuts, seeds, and fortified cereals – along with vitamin-C-rich foods – are crucial too, as is the inclusion of omega-3 fatty acids via chia seeds, flax seeds, walnuts, seaweed, and more.
“Paediatricians and dietitians should educate families on the benefits and risks of vegan diets, provide age-specific guidelines and ensure ongoing support, with professional guidance essential for safe implementation,” the study suggests. “Expert organisations should provide tailored dietary guidelines for children on a vegan diet, considering age and regional and cultural factors.”
The need for healthcare training to help eco-minded Gen Alpha

Dr Shireen Kassam, a consultant haematologist and founding director of the medical association Plant-Based Health Professionals UK, has previously highlighted why there’s a lack of education on children and vegan diets among healthcare professionals.
“The teaching and training of healthcare professionals in general is still based around omnivorous diets when it comes to nutrition. Nutrition training in most non-nutrition healthcare courses is still lacking,” she told Green Queen last month.
“We don’t have sufficient studies on vegan diets and pregnancy at present,” she added. “In addition, the current media narrative around plant-based diets centres around them being restrictive and nutrient-deficient, and this tends to shape the views and attitudes of healthcare professionals.”
As the researchers point out, people are not just turning to plant-based foods for their health benefits, they are also motivated by ethical reasons and environmental sustainability. No generation is more susceptible – and therefore concerned – about climate change than Gen Alpha.
Research shows that saving the planet will be the main career mission for two-thirds of these children, and 80% of their parents have already been influenced to lead more eco-friendly lives. This has led to greater interest in alternative proteins: nearly 80% are willing to try plant-based meat, while 74% say the same for cultivated meat.
It underscores the need for better nutrition education for kids on a plant-based diet. “Emphasise a well-planned vegan diet with vitamin B12, vitamin D, calcium, iron, zinc, iodine and omega-3 supplements during pregnancy, lactation and breastfeeding, as well as throughout the rest of the child’s life span to ensure adequate nutrient intake for normal growth and development,” says the study.
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