Supplements for Vegan Children
Remember to always feed your child a healthy and balanced vegan diet which is age appropriate.
“Vegan diets can meet nutrient needs throughout the lifecycle, including in pregnancy, infancy and childhood. A little attention to certain nutrients is important during times of growth, but that’s true whether families eat meat or not.”
Virginia Messina, MPH, RD, The Vegan RD,
Raising healthy vegan children means ensuring your child gets all the nutrients they need. While a varied plant-based diet provides most essential nutrients, some – like vitamin B12, vitamin D, and omega-3 (DHA/EPA) – may need a little extra support. This guide helps parents understand which supplements can ensure their children grow strong, healthy, and happy.
Essential Nutrients & Age-Based Guide
The table below indicates the approximate doseage and what supplements vegan children may need at different ages to support healthy growth and development.
| Age | Vitamin B12 Daily (micrograms of cyanocobalamin) | Or Vitamin B12 taken twice per week (micrograms of cyanocobalamin) | Vitamin D IUs | DHA + EPA (milligrams) |
| 1-3 years | 10-40 | 375 | 600 | 200 |
| 4-8 years | 15-50 | 500 | 600 | 200 |
| 9-13 years | 20-75 | 750 | 600 | 300 |
| 14-20 years | 25-100 | 1000 | 600 | 300 |
Nourishing your child with a balanced, age-appropriate vegan diet promotes their growth, well-being and vitality. If you ever have questions or concerns about their nutrition, reach out to a healthcare professional experienced in plant-based diets for children – because every child deserves the best start in life.
Nutrition table by Ginny Kisch Messina, MPH, RD. For further information on vegan diets for kids please contact Ginny at www.theveganrd.com
FAQs
What supplements do vegan children need?
Vegan children may need vitamin B12, vitamin D, and DHA/EPA (omega-3) supplements to ensure they meet key nutritional requirements for healthy growth and development.
At what age should vegan children start taking supplements?
Supplement needs vary by age, but many parents start B12 and vitamin D supplementation in infancy, with adjustments for toddlers and older children based on dietary intake and healthcare guidance.
Can a vegan diet provide all nutrients for children without supplements?
A well-planned vegan diet provides most essential nutrients, but certain nutrients, such as B12, vitamin D (if your child does not get enough sun), and DHA/EPA, are not easily sourced from plant foods alone, so supplementation is recommended for optimal health.
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