Vegetarian and vegan children thrive with careful nutrient planning, study finds

A large-scale study has found that children on vegetarian and vegan diets can grow and develop healthily with proper planning. The research, covering 48,000 young people across 18 countries, examined how plant-based diets affect health and nutrition. Experts stress that careful attention to key nutrients is essential for parents and carers.

The meta-analysis compared vegetarian and vegan children with omnivorous peers. Results showed that plant-based diets led to higher intakes of fibre, iron, folate, vitamin C, and magnesium. However, these children consumed less energy, protein, fat, vitamin B12, and zinc.

Children following vegetarian or vegan diets also tended to be leaner. They had slightly lower height, weight, BMI, fat mass, and bone mineral content. Despite this, their cardiovascular health markers were stronger, with lower total and LDL cholesterol levels.

The study highlighted specific challenges for vegan children, particularly with calcium intake. Experts recommend using calcium-rich mineral water (400 mg/litre or more), fortified plant drinks, leafy greens, and sesame to meet requirements. Vitamin B12 must be supplemented at 5–25 µg per day, with breastfeeding mothers also needing extra intake. Zinc needs can be met through legumes, whole grains, nuts, seeds, and vegetables.

Researchers noted limitations in the study, including cross-sectional designs and varying methods. They called for further research to refine guidance for children on plant-based diets.

The findings confirm that vegetarian and vegan diets can support healthy growth in children when well-managed. Parents and healthcare providers must focus on key nutrients like vitamin B12, calcium, and zinc to avoid deficiencies. Clearer guidelines from future studies could help families make more informed dietary choices.