6 Supplements to Consider During Pregnancy
Every pregnancy is different but one thing remains true, whether or not you are vegan. While you are pregnant you need to make sure you are getting the proper amount of nutrients for you and your baby. This is a list of the top supplements that I recommend for vegans during pregnancy, rather than taking a prenatal multivitamin.
Supplements Needed in Every Vegan Pregnancy
This is an absolute necessity for vegans. I recommend taking cyanocobalamin, which is perfectly safe during pregnancy. These, in particular, have 1000 mcg so I recommend taking one tablet 2-3 times per week.
If you have a methylation disorder, methylcobalamin might be a better option for you. It has not been as thoroughly studied as cyanocobalamin, though it is thought that
1000 mcg per day is the appropriate dose.
Essential for calcium absorption. We make our own vitamin D which becomes activated by the sun, but for those who live in areas where this is not practical or people who prefer to not get a lot of sun exposure, vitamin D is essential to take. Vitamin D2 and some versions of D3 are vegan. I highly recommend taking these during pregnancy as it is a cruelty-free D3 which has been shown to be more easily absorbed than D2.
DHA and EPA are crucial for a growing baby’s nervous system. On a whole would plant based diet with a low omega 6-3 ratio, we are able to make enough EPA and DHA ourselves, however, while pregnant and breast feeding, it is best to supplement these to be on the safe side. I recommend these which have 90 capsules of 200 mg of DHA with 100 mg of EPA each, without vitamin E.
Supplements That You Might Want to Consider
It is better to get folate from food rather than folic acid from vitamins. Try to avoid it when possible. Foods highest in folate are beans and greens. You need to be getting about 600 mcg of folate per day while pregnant.
If you do want or need to take a folate supplement, especially if you have the MTHFR gene mutation, I recommend taking methyl-folate.
Unless you are iron deficient, there is no need to take iron supplements! Make sure to get 27 mg per day while pregnant from whole plant foods and incorporate foods high in vitamin C with iron rich foods to increase absorption.
If you are iron deficient, I recommend taking tablets with a lower amount of iron that usually suggested. This is so that it is not so hard on the stomach and more easily absorbed. I suggest EZ melts because they dissolve in your mouth and taste pleasant, are easy on the GI tract and have the added bonus of containing vitamin C in the tablet itself.
The largest source of iodine in the Western diet is iodized salt. That means that anyone following a low sodium diet should look for another source of iodine. During pregnancy, we need about 150 mcg of iodine per day and this is easily doable with sea vegetables. Although, this may not be an option for some. In that case, I would suggest taking these supplements, or something similar.
A Note From The Raise Vegan Staff
Don’t forget to check out the Facebook Group Vegan Eats For Smaller Feet, for some great ideas on easy peasy meal ideas for that amazing plant based family! If you’re looking for other like minded parents, we have the main group, Vegan Pregnancy and Parenting, over thirty thousand parents, all Raising Vegan! From homeschooling, to food and everything in between. We have you covered for every over asked question that may come your way. Check out articles such as and
Raising children vegan is sometime wrought with worries about nutrition, and doubts from outside influences. You are doing an amazing thing for your kids, the planet, and most importantly, the animals. We thank you, we are grateful to you, and we admire you! Keep on rocking vegan parents, we are changing the world together!