Growth
Kids can grow just as well on plants
NormalGrowth on planned vegan diets in VeChi and related studies
Dietitians in the U.S., UK, and Canada say a well-planned vegan diet is healthy at every stage of life, including pregnancy, infancy, and childhood[1][2][3]. Studies of vegan children find normal growth[6][9], and vegan kids are less often overweight[7]. Like any diet for kids, it just needs planning, especially for B12, calcium, and enough calories[4][12].
What the evidence says
The main points first. Every claim is tied to a source below.
Dietitians say a planned vegan diet suits every stage of life
The Academy of Nutrition and Dietetics says well-planned vegan diets are appropriate at every stage of life, including pregnancy, breastfeeding, infancy, childhood, adolescence, and adulthood, and for athletes[1][2]. The British Dietetic Association says carefully planned plant-based diets can support healthy living at every age and life stage[3]. The NHS and Mayo Clinic say you can get what you need with some planning, including during pregnancy and childhood[4][5]. The papers that warn about vegan kids are usually describing diets that weren’t planned, with B12 left out or too few calories[2].
Read full article →Vegan, vegetarian, and omnivore toddlers in Germany grew about the same
The VeChi Diet Study measured 430 German children aged 1–3 who were vegan, vegetarian, or omnivore, using three-day weighed food records and standard growth charts[1]. Median height-for-age, weight-for-age, and weight-for-height didn’t differ between the groups[1], and more of the omnivore toddlers were overweight[1]. A small share of the vegan and vegetarian toddlers were classified as stunted[1], so while the typical toddler grew normally, getting enough calories and careful planning still matter for the few who fall behind.
Read full article →Vegan kids and teens in Germany grew normally
The VeChi Youth Study looked at 401 children and teens aged 6–18[1]. The vegans still got enough protein to meet the recommendations[1], grew within the normal range[1], and were less often obese[1]. A 2023 review by Alexy of studies from 2018–2023 found that omnivore and vegetarian children had similar body measurements[2], with less body fat among the vegetarians[2].
Read full article →Vegan children grow normally and are less often obese, a review finds
In a 2021 review of the research, Sutter and Bender found that apart from a small percentage of outliers, vegan children grew normally and were less often obese[1]. Nutrient gaps showed up when B12, iodine, calcium, or calories were left to chance[1], which is why the word “planned” comes up so often.
Read full article →Hundreds of vegan children at The Farm in Tennessee grew normally
O’Connell and colleagues measured 404 children in the Tennessee community known as The Farm, most of them vegan, and found their height and weight close to U.S. reference values[1]. The study is from 1989, and many of the children took vitamin and mineral supplements[1]. It’s still one of the largest studies of vegan children growing up[1].
Read full article →A Polish study found vegan kids slightly shorter, with healthier hearts
Desmond and colleagues compared 52 vegan, 63 vegetarian, and 72 omnivore children aged 5–10 in Poland[1]. On average, the vegan children were a little shorter and lighter and had less bone mineral, but they also had a healthier cardiovascular risk profile[1]. The height and bone differences are real, and they mean calories, calcium, and B12 need careful planning[1]. They don’t mean children need to eat animals.
Read full article →Growing kids can get vitamin A from plants
The body turns carotenoids from plants into vitamin A[1]. Even most people who convert them less efficiently can get enough by eating more plant sources or taking a modest supplement[1]. Growing kids don’t need liver or milk to get their vitamin A[1].
Read full article →Articles
Children grow normally on a planned vegan diet
Vegan toddlers and school-age children grow in the normal range for height and weight, and they’re less often obese than children who eat meat. Dietitians in the US, Canada and the UK say a planned vegan diet suits every stage of life, including pregnancy and infancy.
Read full article →
Sources
Papers and datasets. Each card keeps its caveats, including small samples and single-animal cases.
[1]Journal of the Academy of Nutrition and Dietetics, 2016 · Review
The Academy of Nutrition and Dietetics says planned vegan diets suit every life stage
In its 2016 position, the Academy says well-planned vegetarian diets, including vegan ones, are appropriate during pregnancy, breastfeeding, infancy, childhood, adolescence, and adulthood, and for athletes. When other papers raise warnings, they’re usually about unplanned diets, not about plants themselves.
[2]Journal of the American Dietetic Association, 2009 · Review
The American Dietetic Association said in 2009 that planned vegan diets suit every life stage
The American Dietetic Association said that appropriately planned vegetarian diets, including vegan ones, are healthful, nutritionally adequate, and appropriate for every stage of life, including pregnancy, breastfeeding, infancy, childhood, and adolescence, and for athletes.
[3]British Dietetic Association · Review
The British Dietetic Association says planned plant-based diets work at every age
The British Dietetic Association says carefully planned plant-based diets can support healthy living at every age and life stage. All the essential nutrients can come from plants, but vegans need a reliable source of B12.
[4]National Health Service, UK · Review
The NHS says a planned vegan diet works in pregnancy and for children
The NHS says that with good planning, a varied vegan diet can give the body the nutrients it needs, including for people who are pregnant or breastfeeding and for children. Part of that planning is fortified foods or supplements for B12 and a few other nutrients.
[5]Mayo Clinic · Review
Mayo Clinic says a well-planned vegetarian diet suits all ages, including pregnancy
Mayo Clinic says a well-planned vegetarian diet can meet nutritional needs and suit people of all ages, including people who are pregnant or breastfeeding. Vegans need to pay attention to B12, calcium, iron, zinc, iodine, and omega-3, which just takes planning and is no reason not to raise kids vegan.
[6]Nutrients, 2019 · Observational
German vegan toddlers grew like omnivore toddlers in the VeChi Diet Study
In the VeChi Diet Study, Weder and colleagues studied 430 German children aged 1 to 3 who were vegan, vegetarian, or omnivore, using three-day weighed food records. Median height-for-age, weight-for-age, and weight-for-height didn’t differ between the groups, and more of the omnivore toddlers were overweight. A small share of the vegan and vegetarian toddlers were classified as stunted.
[7]Nutrients, 2021 · Observational
German vegan kids and teens grew normally and got enough protein
In the VeChi Youth Study, Alexy and colleagues studied 401 German children and teenagers aged 6 to 18. Protein intake on vegan diets still met recommendations, growth was in the normal range, and vegan kids were less often obese.
[8]BMJ Nutrition, Prevention & Health, 2023 · Review
Vegetarian children grew about the same as omnivore children, with less body fat
Alexy reviewed studies published from 2018 to 2023 and found that most showed similar body measurements, like height and weight, in vegetarian and omnivore children, with less body fat in children on plant-based diets.
[9]Nutrition Research, 2021 · Review
Vegan children mostly grew normally and were less often obese, a review found
Sutter and Bender’s 2021 review found that, apart from a small percentage of outliers, vegan children grew normally and were less often obese. Nutrient gaps showed up when B12, iodine, calcium, or calories weren’t planned for.
[10]PMC · Observational
Vegan babies grew normally when their diet was planned
In this analysis, vegan babies grew normally when their diet was planned. The research didn’t look at babies whose diets were restricted without planning.
[11]Pediatrics, 1989 · Observational
Children at The Farm in Tennessee, most of them vegan, grew close to U.S. norms
In 1989, O’Connell and colleagues studied 404 children, most of them vegan, at The Farm, a community in Tennessee. Their height and weight were close to U.S. reference curves, and many of them took vitamin and mineral supplements. It’s still one of the largest studies of how vegan children grow.
[12]American Journal of Clinical Nutrition, 2021 · Observational
Polish vegan children were a little shorter but had healthier hearts
Desmond and colleagues studied 52 vegan, 63 vegetarian, and 72 omnivore children aged 5 to 10 in Poland. The vegan children were on average a little shorter and lighter, with lower bone mineral content, and had a healthier cardiovascular risk profile. The difference is real, and it calls for planning calories, calcium, and B12, not for feeding children animals.
[13]PMC · Review
Most people who convert carotenoids poorly can still get enough vitamin A from plants
People turn the carotenoids in plants into vitamin A. Even most people who convert them poorly can meet their needs by eating more of those plant foods or taking a modest supplement.