Created on: June 10, 2026
Last edited on: June 10, 2026
Yes, according to current scientific knowledge, a vegan diet is generally possible during pregnancy and breastfeeding, provided it is well planned and critical nutrients are appropriately addressed.
→ A detailed overview will soon be available in our PARENT GUIDE, which we are developing together with Dr. Anika Döll and nutrition scientist Christina Dengg (BBSc, MSc). The guide will initially be published in German, but can be translated using tools like ChatGPT or Google’s browser translator.
ℹ️ In the near future, we will publish several FAQs on vegan pregnancy and breastfeeding. This is the first and contains important basic information, which will be expanded in further resources. Neither this FAQ nor the Parent Guide replaces individual nutritional and health advice from qualified professionals.
What do professional organizations say about vegan pregnancy and breastfeeding?
The German Nutrition Society (DGE) does not currently issue a clear recommendation either for or against a vegan diet during pregnancy and breastfeeding due to limited evidence.
Therefore, the following is important:
- Sound knowledge about vegan nutrition
- Regular monitoring of nutrient status
- Targeted supplementation of critical nutrients
- Ideally, qualified nutrition counseling
This does not mean that a vegan diet during pregnancy and breastfeeding is generally considered unsuitable. However, it requires more attention than outside of these life stages. This applies to every diet - even a mixed diet is not automatically balanced and nutritionally adequate. The most important question is therefore not "Is the diet vegan or not?", but "Is the diet well-planned?". It should be kept in mind that non-vegan pregnant women also have to attend regular medical check-ups and are routinely advised to use certain supplements.
Existing systematic reviews (see studienabc.de - 3.2) support this. The available evidence suggests that a well-planned vegan diet with appropriate supplementation can provide an adequate nutrient supply.
Which nutrients are particularly important?
During pregnancy and breastfeeding, the need for various nutrients increases significantly. As with any diet, iodine, iron, DHA, and other nutrients play an important role during a vegan pregnancy:
- Folic acid
- Vitamin D
- Iodine
- Iron
- DHA (Omega-3)
Additionally, vegan pregnant women should pay particular attention to the following nutrients:
- Vitamin B12
- Choline
- Calcium
- Zinc
→ Overview table: Supplementation during vegan pregnancy
The following is not a substitute for individual nutritional and health advice from qualified professionals. All information is provided without warranty. Individual needs may vary depending on health status, blood values, and diet.
|
Nutrient
|
Dosage
|
|
Folic acid
|
400 µg/day in addition to diet (from preconception to early pregnancy)
|
|
Vitamin D
|
approx. 20 µg/day (800 IU) in case of insufficient sun exposure
|
|
Iodine
|
150-200 µg/day
|
|
Iron
|
after check-up in consultation with the doctor
|
|
DHA (Omega-3)
|
at least 250 mg/day DHA from microalgae oil
|
|
Vitamin B12
|
250 µg/day
|
|
Choline
|
optional approx. 200 mg/day
|
|
Calcium
|
only if diet provides <1000 mg/day; calcium-rich plant-based foods see Nutrient Guide
|
|
Zinc
|
9 to 13 mg/day
|
→ Overview table: Supplementation during vegan breastfeeding
The following is not a substitute for individual nutritional and health advice from qualified professionals. All information is provided without warranty. Individual needs may vary depending on health status, blood values, and diet.
|
Nutrient
|
Dosage
|
|
Vitamin D
|
approx. 20 µg/day (800 IU) in case of insufficient sun exposure
|
|
Iodine
|
150-200 µg/day
|
|
Iron
|
after check-up in consultation with the doctor
|
|
DHA (Omega-3)
|
at least 250 mg/day DHA from microalgae oil
|
|
Vitamin B12
|
approx. 100 - 250 µg/day or
1,000 µg 2-3 times a week
|
|
Choline
|
optional approx. 200 mg/day
|
|
Calcium
|
only if diet provides <1000 mg/day; calcium-rich plant-based foods see Nutrient Guide
|
What should a vegan diet look like during pregnancy and breastfeeding?
The foundation should consist of whole plant-based foods - including:
- Vegetables
- Fruits
- Legumes
- Whole grains
- Potatoes
- Nuts and seeds
- Soy products such as tofu, tempeh and soy yogurt
From the second trimester of pregnancy, protein requirements increase moderately. Good vegan protein sources include soy products (e.g., tofu, tempeh, soy yogurt), seitan, legumes, and textured plant proteins such as soy granules.
Energy requirements also increase during pregnancy and breastfeeding, but significantly less than many think. In the second trimester, an average of about 250 additional calories per day are needed. In the third trimester and during breastfeeding, the additional energy requirement is about 500 calories per day.
During breastfeeding, the mother's diet and supplementation influence the composition of certain nutrients in breast milk. Current evidence suggests that vegan mothers can produce nutritionally valuable breast milk when their nutrient intake and supplementation are appropriate (Source).
Conclusion - a vegan diet during pregnancy and breastfeeding is possible
Based on the current body of evidence, a well-planned vegan diet during pregnancy and breastfeeding is generally possible. Crucial factors are a balanced choice of foods, consideration and appropriate supplementation of critical nutrients, and regular medical check-ups.
More in-depth information on plate composition, supplementation, and many other aspects can be found in the upcoming PARENT GUIDE. Until then, you can browse the existing guides on HOW VEGAN.
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