Pregnancy
B12, iodine, choline, DHA (algae), folate, iron and vitamin D are the pillars. Aim for 71 g protein/day and an extra 340–450 kcal in trimesters 2 and 3.
Family · Life-stage nutrition
Vegan pregnancy, breastfeeding and kids
A practical, evidence-based guide to feeding a growing family from bump to teen — endorsed by every major dietetic association.
Every life stage, covered
0–6 months
Exclusive breastfeeding or a standard commercial infant formula. Vegan mothers must supplement B12; do not attempt homemade formula.
6–12 months
Introduce iron-rich purees (lentils, tofu, hummus), soft fruit, nut butters thinned with milk. Continue breast milk or formula as the main drink.
Toddlers 1–3
Fortified soy milk ~2 cups/day, calorie-dense foods (avocado, nut butters, tahini). Small stomachs — offer nutrient-dense snacks every 2–3 hours.
School age 4–12
Balanced plate: whole grain + legume + vegetable + healthy fat at every meal. Continue B12 and vitamin D. Involve kids in cooking to build variety.
Teens
Higher iron and calcium needs. Emphasise fortified soy milk, tofu, tempeh, dark greens, seeds and nuts. Athletes: add 20% more protein and calories.
Daily supplement checklist
- • B12 — infants 5 µg · 1–3y 10 µg · 4–8y 25 µg · 9–13y 50 µg · pregnancy/adults 250 µg daily
- • Vitamin D — 400 IU infants, 600–1000 IU children, 1000–2000 IU adults
- • Algae DHA — 200 mg pregnancy, 100 mg children
- • Iodine — via iodised salt or a 90–150 µg supplement
- • Iron — monitor via annual bloodwork, especially for menstruating teens
FAQ
Is a vegan diet safe during pregnancy?
Yes. The Academy of Nutrition and Dietetics, the British Dietetic Association and the American College of Obstetricians and Gynecologists all agree that well-planned vegan diets are appropriate for pregnancy, lactation, infancy and childhood, with normal growth and development.
Can vegan babies breastfeed normally?
Yes. Vegan mothers who take a B12 supplement produce milk with normal B12 levels. Formula-fed infants should use a standard iron-fortified soy or dairy-based formula until 12 months; do not use homemade plant milks as infant formula.
When can children have plant milks?
Fortified soy milk from age 1 as part of a varied diet. Rice, almond and oat milks are too low in protein and calories to replace breast milk, formula or soy milk for toddlers.
What supplements do vegan children need?
Vitamin B12 daily (dose by age), vitamin D 400–1000 IU in winter or year-round in low-sun climates, and algae-based DHA. Iodine and iron intake should be monitored.
How much protein do kids need?
About 1.1 g/kg for toddlers, 0.95 g/kg school-age, 0.85 g/kg teens — slightly higher on plant-based diets to account for digestibility. Reach it with beans, tofu, tempeh, soy milk, lentils, nut butters, seitan and whole grains.