Do vegan babies need supplements?
As first time vegan parents, we want to make sure we provide the necessary nutrients to our vegan baby, including that of supplements.
With the constant pressure from others telling us that raising our vegan baby is not healthy, wrong, or simply a “bad” choice, we want to ensure that we are giving our growing baby everything that they need to thrive on a vegan diet.
More than anything, we just want to feel confident that we are doing the right things in raising our baby vegan—a choice that we are unquestionably proud of.
Can babies thrive on a vegan diet?
Many individuals still question whether a vegan diet is safe for a growing baby. With past stories about babies hospitalized for malnutrition following a vegan diet, they fear that such diet is harmful for an infant. However, what these stories fail to tell us is that it’s not the diet that contributed to a baby developing malnutrition, it’s the lack of inadequate nutrition that the baby received—either from a non-commercially available infant formula or a poorly planned well-balanced diet.
A vegan diet is safe and nutritionally adequate to support the growth and development of a baby. The Academy of Nutrition and Dietetics, along with other national and international organizations, support a vegan diet for all stages of the life cycle—including infancy and childhood (1).
So, while many parents believe and know that a vegan diet is nutritionally adequate for their baby, others still question whether this is appropriate. And while it’s a bit disheartening to know that others disagree with our choice to raise our babies on a vegan diet, what brings hope to our world are parents and caregivers just like you. Who value making an impact in this world by choosing a more compassionate way of eating for your family. And by ensuring that a nutritionally adequate vegan diet is offered to your growing baby.
Do vegan babies need supplements?
Many vegan parents feel confident in raising their babies on a vegan diet and also feel like the plant foods they provide are adequate to meet a baby's nutritional needs. However, when it comes to supplements, parents feel unsure about what supplements to provide, how much or the appropriate dosage for their baby’s age, and what brands are best for their baby on a vegan diet.
Oftentimes not knowing what supplement regimen is appropriate and nutritionally adequate for a vegan baby is what worries many vegan parents. From, questioning whether babies need supplements to how much they need on a daily basis—despite being on breastmilk and/or infant formula. Others have read that supplements are needed and simply want to feel reassured what the best supplements are for their vegan baby.
So, yes, vegan babies do need certain supplements to help meet certain nutritional requirements and support their overall growth and development. Whether a baby is breastfed and/or bottle fed with infant formula, a baby following a vegan diet will require certain supplements at a certain time prior to them turning one year old.
There are two key supplements
Vitamin D
Vitamin D is a key nutrient for all vegan children because it helps them maintain strong bones and teeth, among other bodily functions that support growth and development. However, Vitamin D is particularly important from the time a baby is born. While the body uses sunlight to make Vitamin D, most babies are not exposed to sunlight during their early days of life and cannot make enough to meet their daily requirements.
Now, you may be asking yourself, “Doesn’t breastmilk and/or infant formula provide them with the Vitamin D they need?”. Not quite. Breastmilk isn’t a reliable source of Vitamin D. Even if the mother supplements herself with Vitamin D, breastmilk alone would not be sufficient to meet a baby’s Vitamin D daily requirements, which is 400 International Units (IU) per day (1, 3). The American Academy of Pediatrics has recommended that exclusively or partially breastfed infants should be supplemented with 400 IU per day(2)—regardless of what diet the mother or the baby follows.
Lack of Vitamin D in a vegan baby’s diet may potentially lead to rickets, which is a condition that leads to softening of bones (1). So, while plant-based foods lack this key nutrient, it’s important to adequately supplement Vitamin D to your vegan baby. It doesn’t matter whether the mother supplements with Vitamin D, a vegan baby requires their own supplementation soon after birth. Speak with your pediatrician for best guidelines as they will be able to guide you on this.
Vitamin B12
Many vegan parents who follow a vegan diet understand the importance of supplementing their vegan diet with Vitamin B12. It is an essential nutrient for those following a vegan diet—including for babies.
While both breastmilk and infant formula provide Vitamin B12 to a vegan baby, at a certain age the baby will need their own supplementation to meet their daily requirements. Vitamin B12 is a tricky vitamin because absorption is dependent on the dosage amount. So, even if the mother supplements herself and exclusively or partially breastfeeds her vegan baby, that total amount will need to meet both the mother’s and baby’s daily needs.
For that reason, it’s recommended that a baby following a vegan diet who is exclusively or partially breastfed begins supplementation at the time they start solids—which is around 6 months of age for most families. This ensures that while a baby begins their feeding journey with solid foods (whether with Baby Led Weaning or puree) and as they begin to decrease their intake of breastmilk and/or infant formula, they continue to meet this key nutrient to thrive on a vegan diet.
Are there vegan foods that meet Vitamin D and Vitamin B12 for babies?
Oftentimes I work with vegan parents who strongly oppose supplementation because it’s not considered “natural” in meeting their child's nutritional needs. And while I respect that choice, I encourage each vegan family to supplement adequately where needed as the best approach to support a vegan child’s growth and development. Lack of proper supplementation may potentially lead to inadequate weight gain and/or growth, and not reaching other developmental milestones in a child’s life.
It’s understandable trying to meet all of your child’s nutritional requirements through plant-based foods and while that is ideal, nutrients like Vitamin D and Vitamin B12 naturally lack in plant foods.
Plant-based foods are not reliable in solely meeting Vitamin D and Vitamin B12 needs for anyone following a vegan diet. There are foods and beverages like fortified plant beverages, nutritional yeast, mock meats, and ready-to-eat cereals that provide Vitamin B12. Just be sure to read the Nutrition Facts Label or the list of ingredients to ensure that this nutrient has been added to the product. Other plant foods like legumes, fruits, and vegetables do not provide this key nutrient. And including nutritional yeast in a baby’s diet solely to meet Vitamin B12 needs is not a reliable way to meet their daily needs.
Ready to supplement your vegan baby with confidence?
Come join the Vegan Baby Led Weaning Program. It outlines what supplements your vegan baby during their first 12 months of age, how much they need, and evidence-based information about these specific nutrients. Whether you are exclusively or partially breastfeeding and/or offering infant formula, the program outlines best practices for either of these feeding approaches.
In addition, you’ll end the program with a clear understanding of what first foods to begin with your vegan baby and how to prepare them at each stage of their feeding journey so that they meet their nutritional requirements.
References
Institute of Medicine (US) Committee to Review Dietary Reference Intakes for Vitamin D and Calcium. (1970, January 01). Summary Tables. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t2/?report=objectonlyv
Simon, A. E., & Ahrens, K. A. (2020, June 01). Adherence to Vitamin D Intake Guidelines in the United States. Retrieved from https://publications.aap.org/pediatrics/article/145/6/e20193574/76924/Adherence-to-Vitamin-D-Intake-Guidelines-in-the
Vitamin D. (2021, July 02). Retrieved from https://www.cdc.gov/breastfeeding/breastfeeding-special-circumstances/diet-and-micronutrients/vitamin-d.html
*Please note I do not share specific brands of supplements outside of my services for ethical reasons.