Supplement Recommendations

I
f there’s one question we get over and over again, it’s “What supplements are recommended
for plant-based kids?” When we first created this guide in 2019, we only recommended
supplements that met all of our criteria - exactly the form and dosage of each nutrient we
wanted. Unfortunately, that left a lot of you empty-handed. For some nutrients, we couldn’t
find the *perfect* product and for others, the only product available was outrageously
expensive. So we revised our guide and made sure to include something for everyone.
While the ideal product may not be out there, we’ve still got options! The supplements we
recommend here are all products we would use ourselves and with our own children, and
we’ve strived to include several options of various price points and accessibility.

International products have an asterisk next to them; if a product is only available in a

certain region then we’ve flagged it as such. Always speak to your pediatrician or a registered
dietitian nutritionist before giving your child any supplement.

Iron

Proper iron intake is extremely important for all stages of the life cycle. In infants and children,
severe anemia may result in delayed growth and long-term problems for development and
behavior. Iron is the most common nutrient deficiency in both children and adults - regardless
of the diet one follows. We don’t say this to scare you, but to highlight the fact that all
parents should focus on including iron-rich foods in their children’s diet and supplementing
when necessary.

At birth, term babies have accumulated enough iron to meet their needs until about
4-6 months. At that point, reserves dwindle and children need to obtain iron from the diet.
 Formula is already supplemented with iron, but iron is low in breast milk. Therefore, the
American Academy of Pediatrics recommends that all exclusively breastfed babies receive
an iron supplement with 1 mg/kg of body weight/day from 4-6 months until they begin to
consume enough iron-rich first foods. Once they begin iron-rich solids, exclusively breastfed
babies can discontinue iron supplementation unless needed to correct deficiency.

Plant-based babes can meet their needs by regularly eating iron-rich foods like beans,
nuts, seeds, soy foods, and whole grains, and pairing these with a vitamin C-rich food to
increase iron absorption.

PBJ-Approved Supplements RDA for Adequate Intake for Iron

for Infants + Children Age RDA

NovaFerrum Liquid Iron
7-12 months 11 mg
Renzo’s Iron Strong Dissolvable Tablets 1-3 years 7 mg
Natures Aid Iron* 4-8 years 10 mg
FeraMAX powder* 9-13 years 8 mg
(for mixing into food and beverages) 14-18 years 15 mg
Pregnancy 27 mg
Lactation 9 mg
PBJ-Approved Supplements
for Adults
(Children can also take liquid iron for adults, in a child appropriate dose.
For example, ½ a tablespoon of MaryRuth’s Liquid Iron is appropriate for a 4 year old.)
MaryRuth’s Liquid Iron
Rainbow Light Iron Tablets
Prenatal Iron by Needed
Vitamin D
Our skin generates vitamin D from cholesterol using UVB rays from the sun. However, most
of us (especially babies covered in sunscreen) aren’t getting enough vitamin D from the sun
alone. The primary sources of vitamin D in the diet are fish and fortified cow’s and plant-
based milks, which may or may not be on a PBJ plate.

Because direct sunlight exposure is not advised for infants and vitamin D is very low
in breast milk, the American Academy of Pediatrics recommends that all babies who are
exclusively or partially breastfed receive a liquid supplement of 400 IU of vitamin D per day.
This can be provided via an oral dropper or a finger, directly into your infant’s mouth.

Research also shows that supplementing mom’s diet with 6400 mg/day of vitamin D
may be sufficient to raise vitamin D levels in breast milk to an equivalent amount, but we
don’t see any reason why parents should not directly supplement their child. Fully formula-
fed babies will receive all the vitamin D they need from formula but may need to supplement
once they start solids if they are not getting enough via fortified foods. We recommend
continued vitamin D supplementation for all plant-based children after 12 months. You can
either provide individually or use a multivitamin containing vitamin D.

PBJ-Approved Supplements
for Children RDA for Adequate
Intake of Vitamin D
Vegetology Vitashine D3 Spray*
(can adjust dosage for children and adults)
Age RDA
MaryRuth’s Vegan D3 Spray*
(can adjust dosage for children and adults) 0-12 months 400 IU
Live Wise Naturals D3 Vegan Drops for Baby 1-18 years 600 IU
(400 IU; also contains Vitamin K2) Pregnancy 600 IU
Lactation 600 IU
PBJ-Approved Supplements
for Adults
Nordic Naturals D3 Vegan (1000 IU)
Herbs of Gold D3 (1000 IU)* (Australia)
Vivo Life Vegan D3
(2000 IU, can be reduced in dose)
Iodine
Iodine is an important nutrient for growth and metabolism. It is found in small amounts in
plant foods (depending on soil conditions) but the main dietary sources are seafood, dairy,
and iodized salt. Specialty salts such as pink Himalayan or sea salt are not iodized. Therefore,
adults and children on a whole foods, plant-based diet are at a high risk of iodine deficiency.

Before age one, babies will receive all of the iodine they need from breast milk
(provided mom has adequate intake) or formula. After age one, kids on a strict plant-based
diet should receive a supplement containing iodine and/or ensure proper iodine intake
through fortified options like iodized salt. Because too much iodine can also be dangerous,
we recommend supplementing with half of the RDA if you’re also regularly using iodized
salt in your children’s meals. You can either provide iodine individually or use a multivitamin
containing iodine. Vegetarians will likely be able to meet iodine needs through dairy products.
*We don’t recommend adding any type of salt to food for babies <12 months of age as their kidneys
aren’t mature enough to process it.

PBJ-Approved Supplements
for Adults and Children RDA for Adequate
MaryRuth’s Liquid Iodine Iodine Intake
(titrate dose according to age)**
Age RDA
BodyBio Iodine
(adjust dosage according to age) 1-3 years 90 mcg
Life-flo, Liquid Iodine 4-8 years 90 mcg
(adjust dosage according to age) 9-13 years 120 mcg
14-18 years 150 mcg
**Titrate means to adjust the dosage. For example, if 2 19+ years 150 mcg
drops of an iodine supplement provides one serving of
250 mcg, you’d want to “titrate” the dose by providing 1 Pregnancy 220 mcg
drop (125 mcg) for a 9-13 year old. For a 1-3 year old, you Breastfeeding 290 mcg
can add two drops to a small amount of water, then divide
that water into thirds using a dropper and give one-third
of the dose (~83 mcg) each day for three days.
B12
Plant foods are not a reliable source of B12. Therefore, all vegans and predominantly plant-
based adults and children must supplement this important vitamin or ensure adequate
intake through fortified foods. Claims that B12 is found in spirulina, seaweed, barley grass
and other vegan foods are inaccurate.

Because of the low absorption rate of B12, doses much higher than the RDA are required
to meet needs. We recommend that pregnant and breastfeeding plant-based women
supplement with at least 150 mcg/day. If your prenatal does not contain this amount, take
an additional supplement. Formula-fed babies will receive all they need from formula.

Once a baby is fully weaned, they will need to receive their own B12 supplement or
multivitamin. As there is no upper limit for this water-soluble vitamin and fortification
processes can be inconsistent, we recommend supplements for all plant-based children
versus trying to meet needs through fortified foods.

You can provide either an individual supplement or use a multivitamin that contains the
minimum daily amount of B12 required for your child’s age. If your multivitamin contains
less than the “daily” dose but enough for the “twice daily,” split the multivitamin in half and
offer half in the morning and half at night. Most individual B12 supplements are drastically
higher than the RDA for children. While B12 is water-soluble and there is no upper limit on
dosage, we don’t feel comfortable giving children massive doses. That said, we also believe
that too much B12 is safer than not supplementing at all. You may be able to titrate the dose
of some liquid products using a small dropper.

While there is sufficient research to demonstrate that adults can supplement with
higher B12 doses twice weekly or weekly, we don’t have enough data that this is best for
kids. Therefore, we recommend a daily or twice daily dose.

Vitamin B12 can be found in several forms in supplements: cyanocobalamin,

methylcobalamin, adenosylcobalamin, and hydroxocobalamin. Most research indicates that
the bioavailability of these forms is similar.
 Live Wise Liquid B12*
Swanson Liquid B12*
energybalance Oral B12
Spray For Kids* (Europe)
Pure-le Natural* (Canada)
Cobalavit B12 drops*
Wampole B12*
Kurkraft B12*
BioCeuticals B12 Spray*
(Australia)
Our Recommendations for B12 Supplementation
Age 2x/Day Daily
1-3 yrs 1 mcg 5 mcg
4-10 yrs 2 mcg 25 mcg
Age 2x/Day Daily
11 yrs+ 2 mcg 50 mcg
Pregnancy 2 mcg 150 mcg
Lactation 2 mcg 150 mcg

Choline
Choline is a B vitamin-like nutrient that is important for babies’ brain growth. The main
dietary sources of choline are eggs (~150 mg/egg) and plant-based foods like soy (~100
mg/half cup), wheat germ (~50 mg/ounce), and cruciferous vegetables (~30 mg/half cup).
Most Americans do not consume enough choline, and supplementation during pregnancy
is now suggested for those who cannot meet their needs through diet. We recommend all
plant-based moms-to-be and breastfeeding moms aim to consume at least 2 servings of soy
foods per day and supplement with about ½ the RDA. At this time, routine supplementation
is not recommended for plant-based children, but it is important to regularly provide sources
of choline in your child’s diet.
PBJ-Approved for RDA for Adequate Choline Intake
Pregnancy + Lactation
Age RDA
Nested Naturals Choline Bitartrate
NusaPure Choline Bitartrate 1-3 years 200 mg
4-8 years 250 mg
Vitamatic Choline*
9-13 years 350 mg
14-18 years 400 mg
Pregnancy 450 mg
Lactation 550 mg

Multivitamins + Prenatals
Not every baby needs a multivitamin. However, a multivitamin can serve as a form of
“insurance” especially for certain nutrients of concern on a strict plant-based diet like
iodine, vitamin D, and B12. If your child already eats an iron-rich diet, then you likely want
to choose a multivitamin without iron.

We have yet to find a multivitamin that is perfect for meeting the needs of plant-based
babes, but there are a few that we think come close. Many good choices contain an animal-
based D3 and most don’t contain enough B12. In order to provide as many recommendations
as possible, you likely need to add in additional B12 or offer more through fortified foods
if your child is a strict vegan. For vegetarian and flexitarian kids, these multivitamins likely
meet enough B12 requirements.

For mamas-to-be, a prenatal vitamin is 100% necessary. There aren’t a lot that meet our
full recommendations, but the choices below come close. Depending on the formulation,
you may need to add on an algae-based DHA, choline, or additional B12 supplement as well.
We used to recommend Thorne Prenatal because we like the high B12 and iron content, but
it currently uses an animal-based vitamin D3.
 Check out our Plant-Based Pregnancy Guide for more information on proper supplemen-
tation during pregnancy.

PBJ-Approved Multivitamins PBJ-Approved

for Babies + Children Prenatal Multivitamins
NovaFerrum Multivitamin (liquid) Pink Stork with DHA
(need additional B12, no choline)
*Does not contain iodine
Naturelo Prenatal
(need additional B12 and DHA)
*NovaFerrum + Iron (liquid)
*Does not contain iodine mykind Organics Prenatal*
(need additional B12 and DHA)
MaryRuth’s Organic
Multivitamin Gummies Garden of Life Raw Prenatal
*Lower in vitamin D, contains stevia (need additional B12, DHA, choline)
Herbaland Kids Multivitamin MamaGynial*
*Lower in vitamin D, contains stevia (need additional B12, choline, and iron)
Herbs of Gold Children’s Multi Care
Vitamin* (Australia)
*Lower in vitamin D
VEG 1 Multivitamin*
(select nutrients for vegans,
half the tablets for kids)
Omega-3 Fatty Acids (DHA/EPA)
The long chain omega-3 fatty acids DHA and EPA are only found in the diet in animal
foods like fish, eggs, and some fortified milk. Our bodies make EPA and DHA from the
plant-based omega-3 fatty acid, ALA. However, the conversion rate from ALA to EPA is
only about 10% and from EPA to DHA, less than 1%. DHA has been shown to be a critical
nutrient for baby’s brain development, and needs are increased from the third trimester
through the first two years of life.

We recommend that all pregnant and breastfeeding plant-based moms

supplement with at least 200 mg/d and 300 mg/d of DHA, respectively. Whether strict
plant-based kids should receive supplementation of DHA after age 2 is up for debate. We
think if kids are not eating fish or eggs, supplementation can’t hurt given the known
benefits of DHA for adults.

DHA Recommendations by age. If baby is breastfed and mom is

consuming enough, then DHA supplementation should start once weaned.
Most formulas contain DHA; if not, then supplement based on weight below.

0-6 months DHA: 20 mg/kg body weight

7-12 months DHA + EPA: 15-20mg/kg
1-3 years DHA + EPA: 15-20mg/kg
4-6 years DHA + EPA: 150-200mg/day
6-10 years DHA + EPA: 200-250mg/day

American Academy of Pediatrics Recommendations

Pregnancy 200 mg DHA/day

Breastfeeding 300 mg DHA/day
PBJ-Approved Supplements PBJ-Approved Supplements
for Babies + Children for Adults
Nordic Naturals Vegetarian Baby DHA Nordic Naturals Prenatal Plant-Based DHA
Live Wise DHA Live Wise Vegan DHA
Vegetology* Sunday Natural Omega-3*
(reduce dosing based on age)
Vegetology*
NutraVege*
Testa DHA*
(reduce dosing based on age)
NutraVege Prenatal*
Peppa Pig DHA Chews*
(contains sugar) Opti3 Omega-3* (Australia)

Probiotics
We don’t recommend probiotic supplementation for all infants and children, but there are
certain conditions where research shows probiotics may be beneficial - such as after the use
of antibiotics, to help with infectious diarrhea, and to treat eczema/dermatitis.

For colicky babies, there is some evidence that specific strains of probiotics (Lactobacillus
reuteri) may help reduce crying time without adverse effects.

There are limited studies on infant and toddler eczema with probiotic use. Some studies
show no outcomes and others show small benefits, especially when coupled with food
sensitivities. Anecdotally, Alex lessened her son’s eczema with a combination of probiotics
and topically-applied GLA. GLA, or Gamma-Linolenic Acid, has been shown to be effective in
those with atopic dermatitis.

Research has shown that probiotics given during pregnancy may offer a protective role
against preeclampsia, gestational diabetes mellitus, vaginal infections, maternal and infant
weight gain, and allergic diseases.
 To note, simply eating a whole foods, plant-based diet already puts you and your kids
at a microbial advantage as fiber is considered a “prebiotic,” meaning it feeds our good gut
bacteria!

PBJ-Approved Supplements for Babies + Child

For Colicky Babies:
BioGaia Protectis Baby Drops
Gerber Soothe Probiotics

For Diarrhea:
Culturelle Kids Daily Probiotic
BioGaia Protectis Baby Drops

For Eczema/Atopic Dermatitis:

MetaKids Baby Probiotic

PBJ-Approved Supplements for Adults

Prenatal Pre/Probiotic by Needed (can use code PBJ for 20% off)
Dr. Formulated Prenatal Probiotic
Fem-Dophilus by Jarrow

*Disclaimer: This guide does not provide medical advice. It is intended for informational
purposes only. It is not a substitute for professional medical advice, diagnosis or treatment.

The Vegan Society has a children’s supplement guide for German speaking countries that you
can find here.