Overview of Nutrition during Pregnancy
Balanced nutrition and overall health and wellness will likely be top of mind before and throughout pregnancy.
Specific nutrient and lifestyle considerations play an essential role in contributing to a healthy pregnancy.
Expecting vegans may have concerns about continuing their plant-based lifestyle during pregnancy. However, as with any dietary lifestyle, with mindful planning, vegans can meet adequate nutritional needs throughout pregnancy through a plant-rich diet and purposeful dietary supplementation.
This article will cover several key nutrient considerations, including folic acid, vitamin B12, protein, iron, zinc, iodine, omega-3 fatty acids, and choline, their role in pregnancy, and ways to obtain them in a vegan diet.
Calorie (Energy) Needs during Pregnancy
Calorie, or energy needs, increase during pregnancy to support necessary healthy weight gain and the additional nutritional needs during this time.
The general recommendations for extra calories needed with a pregnancy with one fetus are an extra 340 calories per day starting in the second trimester and 450 extra calories during the third trimester. Calorie needs are further increased in a multiple pregnancy, with an extra 300 calories a day on average for each fetus. (1)
Folic Acid
Folic acid, or vitamin B9, is a form of folate that is found in dietary supplements, whereas folate is found in food sources such as dark leafy green vegetables, beans, and citrus fruits.
Folic acid dietary supplementation is especially essential before and during pregnancy. It is needed for the baby’s nervous system development and to help prevent the risk of developing neural tube defects or severe birth defects of the brain and spinal cord.
Folic acid fortification of enriched grain products became mandatory in the 1990s to help prevent neural tube defects in babies worldwide.
According to the CDC, It is recommended that anyone capable of becoming pregnant get 400 micrograms of folic acid daily as a preventative measure, as these severe birth defects of the brain and spinal cord can occur very early on in pregnancy. (2)
The Recommended Dietary Allowance (RDA) for folic acid during pregnancy increases to 600 micrograms.
This recommendation for folic acid supplementation is in addition to eating a diet rich in folate-rich plant foods.
Vitamin B12
Vitamin B12 is another essential nutrient for the baby’s nervous system development and for helping prevent birth defects.
The only reliable sources of vitamin B12 in a vegan diet are B12 dietary supplements and B12-fortified foods.
Vegan nutrition experts and authors of the book Vegan For Life, Virginia Messina, MPH, RD, and Jack Norris, RD, recommend meeting vitamin B12 needs throughout pregnancy with daily B12 dietary supplementation providing between 25 micrograms to 250 micrograms per day.
Prenatal supplements often contain vitamin B12, so ensuring they provide at least 25 micrograms is crucial. If they do not, additional vitamin B12 supplementation would be needed to meet the adequate daily amount.
Protein
During pregnancy, protein needs increase substantially to support the baby’s growth, including the development of muscles and bones, and help with the physiological changes occurring in the body during pregnancy, including the increase of the mother’s blood supply.
Vegan nutrition experts generally recommend a slightly higher protein intake for vegans, considering the lower digestibility of whole plant foods, increased from 0.8 to 0.9 grams of protein per kilogram of body weight per day.
Protein recommendations during pregnancy are typically about an extra 25 grams of protein a day from an individual’s pre-pregnancy protein requirements.
For example, a 150-pound individual before pregnancy, with an estimated protein need of 60 grams per day before pregnancy, would need approximately 85 grams of protein per day throughout pregnancy. (60 grams added to 25 grams of protein.)
Protein needs are further increased in a multiple pregnancy, with the general guidelines of an additional 25 grams of protein for each fetus.
Registered Dietitians Virginia Messina, MPH, RD, and Jack Norris, RD, suggest that vegans aim for at least five servings of protein-packed legumes (beans, peas, lentils, soyfoods, peanuts) in their diet during pregnancy.
Some nutritional tips for boosting protein in vegan meals and snacks include:
- Choosing a higher protein plant milk, such as fortified soy milk or pea protein milk, which can be added to cereal, pudding, sauces, smoothies, baked goods, and hot cocoa
Chocolate (cocoa) contains caffeine, so moderation is recommended. - Incorporating protein-rich whole grains, such as whole-wheat bread and pasta, brown rice, quinoa, and oats
- Exploring the creativity of eating legumes, such as making pasta with a comforting protein-rich peanut sauce, tofu scrambles, or adding tofu or beans to soups, chickpea salad sandwiches, and bean-based dips on bread, crackers, or vegetables
For more information about plant protein, check out my blog article “Plant Protein-Packed Foods.”
Iron
Iron needs during pregnancy greatly increase to support oxygen delivery to the baby and the mother’s increased blood volume, which can rise to 50 percent during pregnancy.
The Recommended Dietary Allowance (RDA) for iron during pregnancy is 27 milligrams per day.
The absorption of plant iron, known as non-heme iron, found in a variety of plant foods, such as nuts, seeds, legumes, whole grains, enriched grains, and leafy green vegetables, naturally increases during pregnancy.
However, the higher requirement for iron during pregnancy, regardless of someone’s dietary lifestyle, has historically made iron deficiency anemia a prevalent nutritional deficiency worldwide, especially in pregnancy.
It’s generally recommended that iron dietary supplementation be taken during pregnancy, in addition to eating plenty of iron-rich foods.
Combining vitamin C-rich foods with iron-rich plant foods at the same meal or snack can also boost the absorption of non-heme iron. For example, oatmeal with strawberries or a quinoa bowl with bell peppers.
Zinc
Zinc needs also increase during pregnancy to support the baby’s growth and development. Zinc also supports a healthy immune system.
The Recommended Dietary Allowance (RDA) for zinc during pregnancy for individuals over 19 years of age is 11 milligrams per day.
There are many rich plant-based sources of zinc, including beans, whole grains, nuts, and seeds.
For example:
- One cup of cooked lentils contains about 2.5 milligrams of zinc
- One cup of cooked rolled oats contains about 2 milligrams of zinc
- One ounce of dry roasted cashews contains about 1.5 milligrams of zinc
Nutrient Values are based from the source USDA FoodData Central.
Phytates, a naturally occurring compound, found in certain plant foods, such as whole grains and legumes, reduce dietary zinc absorption. However, there are food preparation techniques that can help reduce the overall phytate content, including choosing leavened grain products, like bread, more often than unleavened grains, such as crackers.
For more nutrition tips on increasing mineral absorption, check out my blog article “Boosting Nutrient Absorption in a Vegan Diet.”
Including a variety of legumes, whole grains, nuts, and seeds can help ensure zinc nutrient needs are met in pregnancy.
Prenatal supplements may also include a modest amount of zinc to further help meet the extra zinc needs during this life stage.
Note:Taking a high amount of zinc dietary supplements can lead to a copper deficiency. The Tolerable Upper Intake Level for zinc for pregnant (and non-pregnant) individuals over 19 years of age is 40 milligrams.
Iodine
Iodine is an essential mineral for making thyroid hormones and for the baby’s brain and nervous system development.
Iodine needs are higher in pregnancy to support this fetal growth. The Recommended Dietary Allowance (RDA) for iodine during pregnancy is 220 micrograms per day.
Reliable ways to meet iodine needs in a vegan pregnancy are through iodine dietary supplements and iodized salt.
Prenatal supplements may not contain iodine, so it’s important to check the prenatal supplement label. It is generally ideal that the iodine source in prenatal supplementation is in the form of potassium iodide. (3)
Prenatal supplements may contain closer to 150 micrograms (which is the RDA for non-pregnant adults).
In this case, to make up the difference, calculating a small amount of iodized salt can help meet the extra iodine needs of 220 micrograms in pregnancy.
For example, a ¼ teaspoon of iodized salt contains about 75 micrograms of iodine (and about 575 milligrams of sodium).
Note:Taking a high amount of iodine dietary supplements can lead to goiters or an enlarged thyroid in the pregnant individual and the baby.
Omega-3 Fatty Acids
Two types of omega-3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), play an essential role in fetal brain and vision development.
Dietary guidelines in pregnancy emphasize DHA supplementation, as this form of omega-3 is especially important in the last trimester for storing DHA in the baby’s brain and eyes.
Fish and algae are the primary sources of omega-3 fatty acids, DHA and EPA. Fish do not make their own DHA and EPA; they get their omega-3s by eating algae. Therefore, algae-derived DHA and EPA dietary supplements are a practical approach to meeting these omega-3 needs in a vegan pregnancy.
The general omega-3 fatty acid dietary supplement recommendations in pregnancy are to aim for at least 200 milligrams of DHA alone or, based on the Food and Agriculture Organization (FAO) and World Health Organization (WHO) recommendations, 300 milligrams of EPA + DHA combined (consisting of 200 milligrams of DHA). (1,4)
Some vegan prenatal supplements may contain DHA, or separate algae-based DHA supplements are available.
Another type of omega-3 fatty acid, alpha-linolenic acid (ALA), found in flaxseed, walnuts, chia seeds, and hemp seeds, can convert to DHA in the body.
However, this process is generally limited in supplying the body with all the DHA necessary in pregnancy, although incorporating these omega-3-rich plant foods contributes to a well-balanced vegan diet.
Choline
Choline is an essential nutrient in pregnancy for fetal central nervous system development.
Data shows that about less than 10% of pregnant individuals meet the adequate intake (AI) for choline of 450 milligrams per day. (5)
Our body makes some choline naturally; however, since it is likely not enough to provide all the body’s needs, it’s recommended to include choline-rich foods in the diet.
The primary food sources of choline are animal-based. However, various plant-based foods contain choline, including cruciferous vegetables, beans, soyfoods, quinoa, and peanuts.
For example:
- One cup of cooked quinoa contains about 42 milligrams of choline
- ½ of cup cooked broccoli contains about 31 milligrams of choline
- ½ of cup of firm tofu contains about 35 milligrams of choline
Nutrient Values are based from the source USDA FoodData Central.
The American Medical Association (AMA) recommends that choline be included in prenatal supplements. Although some prenatal supplements may not contain choline, so selecting one that provides a modest amount to help meet adequate needs during pregnancy can be beneficial.
Other Nutrient Considerations: Vitamin D and Calcium
Vitamin D and calcium work together to support the baby’s development of bones and teeth. These two nutrients don’t necessarily increase during pregnancy; however, ensuring these critical nutrients are met during pregnancy is important. Interestingly, maternal calcium absorption increases during pregnancy.
Calcium-rich plant food sources include low-oxalate leafy green vegetables, such as bok choy, kale, and broccoli, beans, calcium-set tofu (tofu made with calcium sulfate), and calcium-fortified plant milk and orange juice, dried figs, and tahini.
The Recommended Dietary Allowance (RDA) for vitamin D in pregnancy is 15 micrograms or 600 International Units (IU) per day, the same amount for non-pregnant adults.
Vitamin D dietary supplementation is a reliable way to meet vitamin D needs in a vegan pregnancy. Check the prenatal supplement label to ensure it provides adequate amounts of vitamin D. Vitamin D2 (ergocalciferol) is the plant-derived form of vitamin D, and vegan vitamin D3, sourced from lichen, is also commercially available.
Note: Taking a high amount of vitamin D dietary supplements can lead to vitamin D toxicity. The Tolerable Upper Intake Level for vitamin D in pregnant (and non-pregnant) adults is 100 micrograms or 4,000 IU.
For more vitamin D and calcium nutritional guidelines, check out my blog article “7 Essential Nutrients in a Vegan Diet.”
Take-Home Message
Through a well-balanced plant-based diet and purposeful dietary supplementation, expecting vegans can ensure they get all the essential nutrients while emphasizing meeting the extra nutritional needs necessary during this life stage!
Of course, always consult your healthcare provider for personalized prenatal dietary supplement recommendations.
For more educational content on various plant-based and vegan nutrition topics, check out my YouTube Channel here!
If you’re looking for nutritional guidance and support on your plant-based journey, please reach out to schedule a free 20-minute discovery call here!
References
Mangels, R. (2019). Your Complete Vegan Pregnancy: Your All-in-One Guide to a Healthy, Holistic, Plant-Based Pregnancy. Simon and Schuster.
(1) Mangels, R., Messina, V., & Messina, M. (2021). The Dietitian’s Guide to Vegetarian Diets: Issues and Applications. Jones & Bartlett Learning.
Norris, J., & Messina, V. (2020). Vegan for Life: Everything You Need to Know to Be Healthy on a Plant-based Diet (Second Edition). Hachette Go.
(2) About Folic Acid. (2024, May 15). Folic Acid. https://www.cdc.gov/folic-acid/about/?CDC_AAref_Val=https://www.cdc.gov/ncbddd/folicacid/features/folic-acid-helps-prevent-some-birth-defects.html
National Academies Press (US). (1990). Iron Nutrition During Pregnancy. Nutrition During Pregnancy – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK235217/
Office of Dietary Supplements – Zinc. (2022, September 28). https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
(3) Organization of Teratology Information Specialists (OTIS). (2023, April 1). Iodine. Mother to Baby | Fact Sheets – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK582771/
(4) Coletta, J. M., Bell, S. J., & Roman, A. S. (2010). Omega-3 Fatty Acids and Pregnancy. Reviews in Obstetrics & Gynecology, 3(4), 163–171. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3046737/#B11
(5) Office of Dietary Supplements – Choline. (2022, June 2). https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/#en23
Choline Updated. (2020, March 27). VeganHealth.org. https://veganhealth.org/choline-updated/
Office of Dietary Supplements – Vitamin D. (2024, July 26). https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
FoodData Central. (n.d.). https://fdc.nal.usda.gov/
Disclaimer: This blog post is provided for informational and educational purposes only and should never be relied upon in any way as medical or mental health advice. Always consult your physician or other qualified healthcare provider for any health-related questions and concerns or before implementing anything you may learn through this blog post.
(Please note that external links open in a new window)
