Are plant-based diets safe for children? Global study flags nutrient gaps in vegetarian and vegan children

Plant-based meals can benefit children’s heart health, but researchers stress the importance of monitoring key nutrients during growth years. (Image: Pexels)

Plant-based diets are widely associated with improved heart health and stronger immunity. However, a major new international study suggests that children and adolescents following vegetarian or vegan diets may fall short on certain essential nutrients unless their meals are carefully planned.

The peer-reviewed study, released on Friday, analysed data from nearly 48,000 children and teenagers, making it the largest review to date on the nutritional impact of plant-based diets in young people. Researchers found that children who followed vegetarian diets consumed lower amounts of calories, protein, fat, zinc and vitamin B12 than those eating an omnivorous diet. Similar deficiencies were observed among vegan children, who were found to have notably low calcium intake, a nutrient crucial for healthy bone development.

“Vitamin B12 levels did not meet recommended requirements without supplementation or fortified foods, and intakes of calcium, iodine and zinc were frequently at the lower end of advised ranges,” said Dr Jeannette Beasley, associate professor at New York University and one of the study’s authors, in a statement.

Also Read: Nutrition for kids: 9 foods that help boost immunity and prevent infections

What the study found

The researchers reviewed 59 studies from 18 countries, comparing nutritional outcomes among 7,280 vegetarian children, 1,289 vegan children and 40,059 omnivores — individuals who consume both plant and animal foods.

While the findings point to specific nutritional gaps, experts emphasised that vegetarian and vegan diets are not unhealthy by nature. Instead, they require greater attention to nutrient balance, particularly during childhood and adolescence, when the body’s nutritional needs are higher due to growth and development.

Heart health benefits remain evident

Despite concerns over nutrient intake, the analysis also highlighted important health advantages associated with plant-based diets.

Vegetarian children consumed higher levels of fibre, iron, folate and vitamin C compared to omnivores. Both vegetarian and vegan children also demonstrated better cardiovascular markers, including lower levels of LDL or “bad” cholesterol, which is linked to a reduced risk of heart disease and stroke later in life.

“The more animal-based foods replace whole, plant-based options, the worse cardiovascular health outcomes tend to be,” said Dr Dana Hunnes, senior dietitian at Ronald Reagan UCLA Medical Center, who was not involved in the study, as reported by Yahoo Health.

Children following plant-based diets were also found to be leaner, with lower body mass index (BMI) and slightly shorter height — factors that may help lower long-term risks of obesity and type 2 diabetes.

Closing nutritional gaps with simple changes

Experts say the nutrient shortfalls seen in plant-based diets can often be managed with thoughtful food choices and supplementation.

While zinc is more abundant in animal-based foods, plant sources such as lentils, pumpkin seeds and cashews can help meet daily needs. According to Harvard Medical School, cashews are among the richest plant sources, providing nearly eight milligrams of zinc per cup.

Vitamin B12, which is largely absent from plant foods, can be obtained through fortified products, supplements, or foods like seaweed and shiitake mushrooms. Around 100 grams of shiitake mushrooms contains approximately 5.6 micrograms of vitamin B12.

Also Read: Lifestyle coach explains how plant-based diet helps your gut, heart, mood, and hormones

Children generally require three to 11 milligrams of zinc, depending on age, and 0.9 to 2.4 micrograms of vitamin B12, according to Stanford Medicine.

“Our findings highlight the importance of balance,” said Dr Wolfgang Marx, senior research fellow at Australia’s Deakin University and a co-author of the study, as quoted in a Yahoo Health report. “Families need to pay close attention to nutrients such as vitamin B12, calcium, iodine, iron and zinc to support healthy growth in children on plant-based diets.”

FAQs on the Effect of Plant-Based Diets on Kids

1. Are plant-based diets safe for children?

Yes, but they require careful planning to ensure all essential nutrients are included.

2. What nutrients are commonly deficient in plant-based diets for kids?

Common deficiencies include vitamin B12, calcium, iodine, iron, and zinc.

3. How can these deficiencies be addressed?

Through fortified foods, supplements, and selecting plant-based sources rich in these nutrients.

4. What are the benefits of plant-based diets for children?

They include better heart health, higher fibre, iron, folate, and vitamin C intake, and lower BMI and LDL cholesterol levels.

5. Do vegetarian and vegan diets impact children's growth?

They may result in slightly shorter height and leaner body mass, which can lower long-term risks of obesity and type 2 diabetes.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.