Is a vegan diet safe for children?
The short answer
Major dietetic bodies consider well-planned vegan diets appropriate for children, with attention to B12, iron, calcium, iodine, vitamin D, omega-3 and enough energy. 'Well-planned' is doing real work in that sentence.
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Sample data. The figures and sources on this page are demonstration records showing how evidence will be presented. They are approximate and have not yet been through our review process. Read about how we will verify evidence.
The claim
“Children need animal products to grow properly. A vegan diet risks stunting and deficiency.”
Why this question comes up
- Rare but widely reported cases of malnourished children on badly planned diets.
- Growing children have high nutrient needs relative to their size.
What the evidence says
Position statements from several national dietetic associations conclude that appropriately planned vegan diets can support normal growth, while some European bodies are more cautious, especially for infants.
Studies of vegan children find growth generally within normal ranges but sometimes slightly lower height and weight, and lower B12 and vitamin D status where supplements are not used.Source 1: How prevalent is vitamin B12 deficiency among vegetarians?
Weighing the claim
What is true about the claim
- Serious harm has occurred in children fed restrictive diets without supplements, particularly around B12.
- Children's small stomachs and high needs make a bulky, low-energy diet a real risk.
What may be misleading
- Reported cases almost always involve neglect of basic planning, not a well-managed vegan diet.
- Children on unrestricted diets also commonly have deficiencies, for example of iron and vitamin D.
What remains uncertain
- Long-term outcomes for children raised vegan from birth; studies are small and short.
Bottom line
A vegan diet can be safe for children when parents plan it, supplement B12 and vitamin D, and get advice. It should not be done casually.
Evidence strength
Why this rating: Expert consensus exists but the underlying studies of vegan children are small.
Some relevant studies exist but they are small, indirect, short-term or conflicting. The direction is plausible; the size of the effect is not settled.
Claims behind this answerEach claim has its own record with rating, methodology and sources.
Vegans need vitamin B12 from supplements or fortified foods; without one, deficiency is common and can cause lasting harm.
Yes. This is the one nutrient a vegan diet cannot supply on its own. A cheap supplement solves it.
Sources
Each source links to our record of what it found, its limitations and what we used it for, with a link to the original.
- 1How prevalent is vitamin B12 deficiency among vegetarians?
Roman Pawlak, Scott Parrott, Sudha Raj et al. (2013). Nutrition Reviews.
A note on health information. This page summarises published evidence for a general audience. It is not medical advice and cannot account for your circumstances. If you are changing your diet with a health condition, during pregnancy, or for a child, talk to a doctor or registered dietitian.