Major study reveals key differences between vegetarian and vegan diets for children

The conversation around childhood nutrition has taken a decisive turn following the publication of the most comprehensive analysis to date examining plant-based diets in young people.

A major new meta-analysis involving nearly 49,000 children and adolescents across 18 countries has revealed that vegetarian diets, when properly planned, present fewer nutritional challenges than vegan diets for growing children.

The research team from Italy, the United States, and Australia examined 59 studies comparing lacto-ovo-vegetarian diets (which include dairy and eggs), vegan diets (excluding all animal products), and omnivorous diets.

Their findings confirm what many pediatric nutritionists have suspected: while both plant-based approaches can support healthy development, vegetarian diets offer a crucial nutritional buffer that vegan diets lack.

The calcium divide

Among the study's most striking revelations is the significant calcium gap found in vegan children. While vegetarian children consuming dairy products maintain adequate calcium levels, their vegan counterparts consistently fall short.

Dr. Jeannette Beasley, associate professor at New York University and study co-author, emphasizes the severity of this deficiency, noting that "vegan children, in particular, had especially low calcium intake."

This distinction matters profoundly during childhood and adolescence, when bones are actively growing and require consistent calcium intake to achieve optimal peak bone mass.

The inclusion of dairy products in vegetarian diets provides a reliable calcium source that vegan diets struggle to replicate through plant sources alone.

The vitamin B12 challenge

Both dietary patterns share one critical vulnerability: vitamin B12 deficiency. The research found that neither vegetarian nor vegan children achieve adequate B12 levels without supplementation or fortified foods. However, vegetarian children have a natural advantage through their consumption of eggs and dairy, which contain naturally occurring B12.

For vegan children, the B12 challenge is more acute. Without any animal products in their diet, these children depend entirely on supplements or fortified foods to meet their needs. This creates an additional layer of planning and vigilance that many families may find difficult to maintain consistently. Given that B12 deficiency can cause serious neurological effects in developing children, this represents a significant safety concern.

The broader nutritional landscape

The meta-analysis reveals a pattern of nutritional trade-offs that distinguishes vegetarian from vegan diets. Vegetarian children typically consume higher amounts of fiber, iron, folate, vitamin C, and magnesium compared to their omnivorous peers. Yet they also show lower intakes of total energy, protein, fat, and zinc.

Vegan children exhibit similar patterns but with more pronounced deficiencies. Beyond calcium and B12, the research highlights concerns about iodine and zinc intake in vegan children, nutrients that often fall at "the lower end of recommended ranges."

These minerals play essential roles in thyroid function, immune response, and growth, making their adequate intake non-negotiable during childhood development.

Cardiovascular benefits across plant-based diets

Despite the nutritional challenges, both vegetarian and vegan diets demonstrate clear cardiovascular advantages.

Children following either plant-based pattern show improved heart health markers, including lower LDL cholesterol levels, compared to omnivorous children. They also consume substantially more fiber and certain vitamins, potentially establishing healthy patterns that could reduce chronic disease risk later in life.

These cardiovascular benefits apply equally to both vegetarian and vegan children, suggesting that the protective effects come from increased plant food consumption rather than the complete elimination of animal products.

This finding supports the idea that vegetarian diets can provide the health advantages of plant-based eating while maintaining better nutritional security.

The implementation gap

Dr. Monica Dinu, the study's lead author from the University of Florence, states that "well-planned and appropriately supplemented vegetarian and vegan diets can meet nutritional requirements and support healthy growth in children."

The operative word here is "well-planned." Research has shown that nearly 45 percent of Italian parents following plant-based diets were unable to obtain appropriate dietary guidance from their pediatricians due to doctors' lack of expertise in the subject.

This expertise gap creates a dangerous situation where families may pursue vegan diets for their children without fully understanding the supplementation requirements. Vegetarian diets, with their inclusion of dairy and eggs, provide more nutritional insurance against poor planning or inadequate medical guidance.

Making informed choices

The evidence suggests a clear hierarchy of safety when it comes to plant-based eating patterns for children.

Omnivorous diets that include a variety of foods remain the most straightforward approach to meeting all nutritional needs.

Vegetarian diets come next, offering cardiovascular benefits while maintaining nutritional adequacy with less intensive planning and supplementation.

Vegan diets, while potentially viable, require the most careful planning, consistent supplementation, and ongoing medical supervision to ensure children receive all essential nutrients.

For families committed to plant-based eating for ethical, environmental, or health reasons, vegetarian diets represent a safer middle ground. They deliver many of the health benefits associated with increased plant consumption while providing a nutritional safety net through dairy and eggs.

Parents choosing this path should still work with healthcare providers to monitor growth, consider age-appropriate supplements, and ensure their children receive adequate amounts of protein, iron, zinc, and other nutrients of concern.

The research makes clear that childhood is not the time for nutritional experimentation. Growing bodies require consistent access to all essential nutrients, and any dietary pattern that systematically restricts major food groups demands extraordinary attention to detail.

While both vegetarian and vegan diets can theoretically support healthy development, the margin for error is narrower with vegan diets, and the consequences of deficiency can be severe.

Parents considering plant-based diets for their children would be wise to recognize that vegetarian approaches offer compelling health benefits with significantly fewer nutritional pitfalls than their stricter vegan counterparts.