Can a vegan diet really give you all the nutrients you need to grow a tiny human? In this article we will cover all you need to know on this topic…
You may be here because you are pregnant, considering pregnancy, or seeking information on behalf of a partner, friend or family member. Whatever the reason, the first thing to know is that you can have a very healthy pregnancy on a vegan diet. Both the Academy of Nutrition and Dietetics and the British Dietetic Association (BDA) confirm that a well-planned vegan diet can be both safe and nutritionally complete for all life stages, including pregnancy (1, 2).
Secondly, we recommend that you consume a balanced whole-food vegan diet with sensible supplementation in the first instance. This is a very healthy way to eat but, as with any diet, we need to make special considerations around certain nutrients during pregnancy. This article highlights the specific nutrients to consider to help you and your baby to thrive throughout your vegan pregnancy.
Energy
In the first and second trimester, energy (calorie) requirements do not change significantly (unless you are underweight prior to conceiving, in which case seek individual advice doctor, midwife or dietitian (3, 4)).
In the third trimester, energy needs begin to increase with the average woman needing around 200 extra calories per day in the final 3 months (exact amounts may differ depending on activity levels) (4, 5).
To support with extra energy intake, it can be helpful to know which plants are more energy-dense to help meet your increased calorie needs. Higher energy plants include:
Unlike energy needs that depend on the stage of pregnancy, from the time a woman is planning to conceive, recommended intakes for a number of nutrients increase (3, 6). For many of these nutrients, a varied intake of plant-based foods can meet requirements, though some may need some additional attention. Let’s dive into the ones you should consider during this time.
Protein
Throughout pregnancy, The Department of Health (7) suggests an additional 6g per day of protein is needed above the Recommended Daily Intake (RDI) of 0.75g per kg of bodyweight per day (6).
These recommendations are not specifically tailored to those following a vegan diet. Some evidence suggests that vegans and vegetarians may need 10% more protein than the RDI due to a suggested lower digestibility of plant-protein, though research is inconclusive (8,9,10). A good tip when it comes to plant protein, is to add a high protein plant to each meal and consume a variety of sources to ensure you’re getting a range of amino acids.
Protein-rich plant foods:
Folate
Folate is required to reduce the risk of neural tube defects (NTD) in babies. Current UK guidance recommends that for most women, pre-conceptually and up until the 12th week of pregnancy, a daily 400µg* folic acid supplement should be consumed in addition to the standard RNI for folate from food which is 200µg (7). For the second and third trimester, a woman’s needs decrease back down to 200µg from food, with only an additional 100µg needed via either diet or supplement source (6,7).
Plant-based folate sources:
*Recommended amounts can differ depending on the individual’s medical background and specialist advice from your GP or midwife should be sought.
Vitamin B12
Whilst all vegans should pay close attention to this vitamin to ensure adequate intake, this is particularly important during pregnancy. Without sufficient B12 when pregnant, evidence suggests babies can be at an increased risk of being born pre-term, suffering NTDs and further complications (11, 12).
For women aged over 15, the UK’s RNI for Vitamin B12 is 1.5mcg/day and, according to UK guidance, there is currently no recommended increase beyond this if pregnant (6). Vitamin B12 on a vegan diet can be sourced via the intake of B12-fortfied foods (see list below). However, because our bodies cannot absorb the total amount of Vitamin B12 we consume in one sitting, with the higher the intake the more our absorption capacity drops, it is recommended to spread your consumption of fortified foods out throughout the day (e.g., three separate servings) (13).
If you are a long-term vegan or vegetarian, it is advisable to commence a 10mcg supplement each day and consider having your Vitamin B12 status checked. Supplement dosages account for the limited absorption rate, hence why they provide more than the RNI (13,14).
Plant-based Vitamin B12 sources:
Iodine
Current guidance recommends that pregnant women achieve an intake of 200mcg/day of iodine – an increase from the general recommended levels to support sufficient thyroid hormone production that promotes babies’ brain development (15).
Plant-based sources of iodine contain inconsistent levels of iodine (with content depending on the level of iodine in the soil at the time of growing), and so risk of deficiency can be higher for vegans (2). As such, the NHS suggest vegans consider taking an iodine supplement or eating iodine-fortified food products when pregnant (16). With that said, the BDA advise individuals to meet iodine recommendations via diet first (such as via fortified bread), due to supplements proposing a risk of exceeding the nutrient’s upper intake limit (15, 2).
If taking a pregnancy multivitamin, you may find it already contains iodine, in which case it is important to check:
If you are unsure on whether you need an iodine supplement and which one to take, always consult with your healthcare provider or a registered dietitian.
Iron
According to the UK guidance, there is no increase in iron requirements for pregnant women above the standard RNI of 14.8mg/d for women aged 11-50 years (6, 7). This is because the cessation of the menstrual cycle is thought to account for any increased needs.
With that said, plant-based iron (non-heme iron) is less readily absorbed than animal-sourced iron (heme iron), leading to the recommendation that vegans and vegetarians consume an additional 1.8 times the RNI (17,18). As this could place individuals at risk of exceeding the upper limit of iron, however, such evidence remains inconclusive.
Instead, as Vitamin C can help increase iron’s absorption, vegans and vegetarians should look to consume vitamin C-rich foods like oranges, bell peppers, and strawberries, alongside iron-containing foods (19).
Plant-based iron sources:
Omega-3 Fatty Acids
Omega-3 fatty acids are important for the development of babies’ retinas, brain, and central nervous system (20). There are no official guidelines for the intake of omega-3 fatty acids, however, as sources of these fats are limited in plants, vegans and vegetarians (pregnant or not) should pay close attention to their consumption.
Whilst omega-3 fatty acid supplements do exist, current UK guidelines do not specifically recommend them (21). Vegans and vegetarians should therefore aim to consume a variety of omega-3 fatty acid-containing foods to ensure adequate intake.
Plant-based sources of omega-3 fatty acids:
Calcium
According to current UK guidance, there is no increase in calcium requirements when pregnant, and so the recommendation is to simply ensure you are meeting the RNI of 700mg per day for women aged 19-50 years (6). However, because calcium can sometimes be low amongst vegans, it is important to ensure you are eating a variety of calcium-containing plant-based foods throughout pregnancy.
Plant-based calcium sources:
Vitamin D
Vitamin D is essential for calcium absorption, and so it is important for all individuals to be meeting daily requirements. As there are few dietary sources of Vitamin D, a 10µg/d supplement is recommended be taken throughout pregnancy, regardless of diet (22).
Other nutrients
There are a few additional nutrients with a higher RNI during pregnancy (6), and whilst they are not typically classed as nutrients of concern for vegans, it is wise to be aware of them.
Whilst a vegan diet can sometimes raise concerns, any diet can be lacking in nutrients if the individual is not being mindful. All eating patterns require special attention when you are growing and carrying a baby. By focusing on consuming a variety of whole plant-based foods, with some mindful planning and support from healthcare providers where needed, embarking on a vegan pregnancy can be an empowering and healthful choice for both you and your growing baby.
Written by Amber Woodhouse RD for Rosemary Nutrition, reviewed by Rosemary Martin RD.
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