Vegetarian and vegan children excel in many health measures, but still need essential supplements
Parents make countless decisions to help their children thrive. As awareness of the benefits and challenges of vegetarian and vegan diets among adults grows, many wonder whether the same applies to children and whether these alternative diets help children stay healthy or introduce risks of nutritional deficiencies.
Today, researchers from Italy, the United States and Australia published the most comprehensive study to date comparing vegetarian and vegan diets with mixed diets in children. Their meta-analysis, published in Critical Reviews in Food Science and Nutritionpaints a clear picture: plant-based diets can offer many health benefits often absent from omnivorous diets, but only when essential nutrients are properly supplemented.
Learn more: Dietary discovery reveals our ancestors were once vegetarians
Comparison of nutritional profiles of different diets in children
After reviewing data from 59 studies involving children under the age of 18 in 18 countries, the research team found that vegetarian diets (excluding meat, fish and poultry) and even vegan diets (excluding all animal foods, including dairy and eggs) can promote healthy development if carefully monitored.
Certain nutrients, such as protein, fat, vitamin B12, calcium and zinc, were more likely to be deficient without appropriate supplementation. But compared to omnivorous children, vegetarian and vegan children scored higher in total fiber, iron, folate, vitamin C and magnesium, while consuming fewer calories overall.
Beyond individual nutrients, the study found that vegetarian and vegan children generally had better cholesterol profiles, a reliable marker of cardiovascular health. Comparing physical measurements, they were on average slightly smaller and had lower BMI, fat mass, and bone mineral content than their omnivorous peers.
Children can thrive on vegetarian and vegan diets with the right support
This large-scale meta-analysis – including 7,280 vegetarians, 1,289 vegans and 40,059 omnivores – highlights that each dietary pattern has both potential benefits and harms. The researchers also point out that the evidence in favor of vegan diets in particular is not as strong, simply because fewer studies include vegan children.
Still, the research team noted in a press release that parents who choose a plant-based diet for ethical, environmental, or health reasons should not be discouraged. In fact, many of the health benefits seen in vegetarian and vegan children are often lacking in today’s typical omnivorous diets.
“Our analysis of current evidence suggests that a well-planned and properly supplemented vegetarian and vegan diet can meet nutritional needs and promote healthy growth in children,” said lead author Monica Dinu of the Department of Experimental and Clinical Medicine at the University of Florence in Italy, in the press release.
A balanced diet is key
Overall, researchers advise families to approach vegetarian and vegan diets with a solid plan, especially during key growth periods, and to contact pediatricians or dietitians if they are unsure of their child’s nutritional intake. On the research side, they highlight the need for continued data collection to refine how plant-based diets can be made as healthy and effective as possible.
Wolfgang Marx, from the Food & Mood Center at Deakin University in Australia, explained in the release that while we already know how well-planned vegetarian and vegan diets can work for adults, reliable data on children is limited. He also pointed out that focusing too much on food labels can distract from meeting nutritional needs.
“Our findings suggest that a balanced approach is essential, with families paying particular attention to certain nutrients – particularly vitamin B12, calcium, iodine, iron and zinc – to ensure their children get everything they need to thrive,” he said.
This article does not offer medical advice and should be used for informational purposes only.
Learn more: Adding more plant-based proteins to your diet could increase your life expectancy
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