Free Resources

Supplements guide for plant-based kids and breastfeeding mums

The one topic that I receive the most questions about is supplements! And for good reason….there is so much confusing and conflicting information out there and yet it is so important that you don’t want to get it wrong.

This is a comprehensive guide for plant-based families about what supplements to consider, brands I recommend and the dosages for different age groups and for breastfeeding women.

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Key nutrients for plant-based kids

A guide to support you to identify the best plant-based sources of key nutrients that your little one needs to ensure their optimum growth and development so that they can thrive on a plant-rich eating pattern!

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PBK meal planner

Grab your free copy of the PBK one-week meal planner to help you get organised and plan your little one’s meals and snacks for the week ahead

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WHAT SUPPLEMENTS SHOULD PLANT-BASED KIDS TAKE? 🌱

Every week in my Q&A, I’m always asked about supplements so I thought I’d put this reel together for you summarising which supplements are helpful for plant-based families…

🤱 All breastfed babies should be supplemented with vitamin D from birth and vitamins A and D from 6 months of age until 5 years of age. This is independent of the type of diet they may be eating.

🍼 Formula fed babies do NOT need vitamin supplements UNLESS they are drinking <500ml formula per day.

Additional supplements I recommend for predominantly plant-based families include:
1️⃣ VITAMIN B12 💊
This is essential for all plant-based families as there are no plant-based vitamin B12 food sources (unless fortified). Some research suggests that vegetarians would also benefit from vitamin B12 supplementation. I recommend supplementing from 7-8 months of age (and BF women).

2️⃣ IODINE 🥛 🍳 🐟
Dairy products, eggs and white fish/shellfish are the main sources of iodine in the UK diet. Seaweed is a plant-based source but quantities are highly variable (and can be excessive). Many plant based dairy alternatives are also fortified with iodine. In most cases a supplement is the only reliable source for fully plant based families. I recommend supplementing form 1 year of age (and BF women)

3️⃣ DHA/EPA (omega 3 fatty acids) 🧠 👁
Plant-based sources of ALA (alpha-linolenic acid) include chia, flax and hemp seeds, walnuts and flaxseed oil but ALA is the precursor to DHA/EPA and it’s unclear as to how much ALA is converted to DHA/EPA. These forms are really important for brain and eye development therefore they are recommended for pregnant and breastfeeding women as well as babies and children under 2.

🌱 If you’d like to learn more about these nutrients and my supplement recommendations for plant-based families, including dosages and brands, I have a FREE supplement guide for you. Comment below with the word SUPPLEMENT and I’ll send you the details straight to your DMs

Much love,
Paula x 💚🌱

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