Are you or someone you know plant-based and pregnant or trying to conceive? Prenatal nutrient needs increase significantly and some plant-based mamas are unsure of how to get all of the nutrients they’ll need during a vegan pregnancy.

Don’t worry - research shows that plant-based diets during pregnancy can be safe as long as certain precautions are followed.

Let’s take a look at the top nutrients that are more challenging to achieve when following a vegan diet (many of these nutrients are commonly omitted or not provided sufficiently in vegan prenatal vitamins either).

Omega 3 Fatty Acids

Recommended daily amount: 300 mg

During pregnancy, EPA and DHA (types of omega 3 fatty acids) help lower the risk of preeclampsia. Omega-3 deficiency is associated with a risk of the mother developing depression so it's important to ensure you are getting adequate omega-3 throughout pregnancy and postpartum.

One of the best sources of omega-3 fatty acids is fatty fish. Due to the limited vegetable sources of DHA, pregnant plant-based women are encouraged to consume an algae-based supplement. Patients can take high-quality krill oil, or plant-based algae oil to meet daily needs.

Other good plant-based sources of omega-3 fatty acids:

• Ground flaxseeds and flaxseed oil 

• Ground chia seeds 

• Walnuts

Iron

Recommended daily amount: 27 mg

There is a 150% increase in iron needs during pregnancy! Why? Your body uses iron to make more blood to supply oxygen to the baby. Iron deficiency anemia during pregnancy increases the risk for premature birth and postpartum depression.

The type of iron found in plant-based foods (non-heme) is less absorbed by the body than animal sources, but it’s still possible to meet daily iron needs through a vegan diet.

Good plant-based sources of iron:

• Soy

• Beans and legumes

• Seeds (chia seeds, hemp seeds, pumpkin seeds)

• Nuts

• Dark leafy greens (spinach)

• Dried apricots and figs

• Quinoa

• Fortified products (like cereal)

Note, since iron is not efficiently absorbed in the body there are a few things to consider. Check out my pregnancy ebook which covers in depth the best way to take iron to increase absorption in the body.

Vitamin D

Recommended daily amount: 4,000 IU or up to 7,000–8,000 IU

Whether plant-based or not, it's hard to consume enough vitamin D from diet alone. I always recommend to supplement with vitamin D in addition to whatever you’re getting through diet or from a prenatal vitamin.

Vitamin D deficiency is associated with an increased risk of developing preeclampsia. It’s also associated with small infant size and the development of common childhood diseases, such as asthma and type 1 diabetes.

Good plant-based sources of Vitamin D: 

• Fortified soy milk

• Mushrooms (grown in direct sunlight)

• Fortified juices, cereals, etc.

• Sunlight

*Note: Vitamin D also helps to increase absorption of calcium (another key nutrient for plant-based mamas to focus on).

Vitamin B12

Recommended daily amount: 2.6 mcg

Besides fortified products, there are not many naturally occurring plant-based food sources of vitamin B12.

Low maternal serum concentration of vitamin B12 during the first trimester is a risk factor for neural tube defects and poor maternal outcomes such as preeclampsia, macrocytic anemia, and neurological impairment.

Good plant-based sources of Vitamin B12:

• Fortified cereals

• Fortified nutritional yeast

• Fortified plant-based milks

Bottom Line

Following a plant-based diet during pregnancy is not impossible, but it does require more planning to ensure you are getting a balanced and nutrient-dense diet.

For more personalized and specific recommendations you can book a consultation with me or grab a copy of “My Fruitful Pregnancy: A Complete & Easy Guide to Pregnancy Nutrition” on Amazon.