Vegan Nutrition during Pregnancy, Breastfeeding & Infancy

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Important Notice: The content of this guide is intended for general informational purposes only, may contain errors, and does not replace individualized medical, nutritional, or midwifery advice, nor a medical examination or treatment. Pregnancy, breastfeeding, and the nutrition of infants and young children require personalized professional guidance. Health-related decisions are made at your own responsibility and should always be discussed with qualified healthcare professionals.

The evidence-based guide for expecting parents

This guide was created by Dr. med. Raffaela Raab, Die Militante Veganerin in collaboration with Dr. Anika Döll and Christina Dengg (BBSc, MSc Nutritional Science):

Part 1 – Pregnancy · 1. Why nutrition is especially important during Pregnancy (and Breastfeeding)

Important to know upfront: It is possible to give birth to a healthy child while following a vegan diet. As with any pregnancy, the key requirement is to carefully consider the nutritional needs of both the mother and the (unborn) child.

2. Position of Professional Organizations on (exclusively) plant-based nutrition during pregnancy

3. Body of Evidence on vegan nutrition during pregnancy

Several systematic reviews have examined how a vegan diet affects pregnancy and the child:

➡️ You will find detailed study analyses at studienabc.de 🇩🇪

4. Pregnancy Nutrient Guide

4.1 Changed nutrient requirements

→ Critical nutrients during pregnancy

The foundation of nutrient intake should be foods from the nutrition pyramid in our guide about vegan plate composition (p. 3). However, during pregnancy in particular, additional attention should be paid to specific nutrients.
Regardless of whether someone follows a vegan or mixed diet, certain nutrient supplements are routinely recommended during pregnancy, among other life stages. There is therefore nothing unusual about using such supplements during pregnancy to generally prevent deficiencies and cover specific nutritional gaps.
However, especially during vulnerable periods such as pregnancy, it is important not to determine dosages independently, but to establish a safe and appropriate dosage together with doctors or qualified nutrition professionals.

→ Overview Table: Supplementation during pregnancy

💡 The following information is not a substitute for individualized nutritional and health advice from qualified professionals. All information is provided without guarantee!

• Folic Acid: Click for more information!
  400 µg/day in addition to dietary intake (from trying to conceive through early pregnancy)
• Vitamin D: Click for more information!
  approx. 20 µg/day (800 IU) in cases of insufficient sun exposure
• Iodine: Click for more information!
  150-200 µg/day
• Iron: Click for more information!
  after testing and in consultation with your doctor
• DHA (Omega-3): Click for more information!
  at least 200 mg/day of DHA from microalgae oil
• Vitamin B12: Click for more information!
  250 µg/day → approx. 4.5 µg of this is absorbed
• Choline: Click for more information!
  optional: approx. 200 mg/day
• Calcium: Click for more information!
  only if dietary intake is <1,000 mg/day
• Zinc: Click for more information!
  Target total intake of 9 to 13 mg/day; supplementation only based on individual indication.

Important Note: The product links provided are for general informational purposes only and do not constitute medical advice. The selection and use of dietary supplements, particularly during pregnancy and breastfeeding, should always be individualized and discussed with a qualified doctor.

All Nutri-Plus products are available with -10% using the code VEGANIST, as we have an affiliate partnership there.

4.2 General critical nutrients during pregnancy

4.2.1 Folic Acid

Folic acid is important even when trying to conceive and during early pregnancy. In Germany, 400 µg per day is generally recommended, ideally starting at least 4 weeks before conception and continuing until the end of the first trimester. The reason is that the embryo's neural tube closes very early, often at a point when many women do not yet know that they are pregnant.
If supplementation is started later, German professional sources often recommend 800 µg of folic acid per day until the end of the first trimester.

4.2.2 Vitamin D

In our latitudes, vitamin D deficiency is common due to insufficient sunlight exposure. Although light-skinned people can generally produce vitamin D through exposure to sunlight, sun exposure is not considered a recommended primary source of vitamin D because of the skin-damaging effects of UV radiation. Therefore, supplementation may be beneficial not only during pregnancy, but also in general.

4.2.3 Iodine

Pregnant women have an increased iodine requirement. The DGE (German Nutrition Society) currently recommends a reference intake of 220 µg of iodine per day for pregnant women. In addition to a balanced diet including iodized table salt, a supplement providing 150 to 200 µg of iodine per day is usually recommended for pregnant women following a vegan diet. If you have a thyroid condition, supplementation should be discussed with a doctor beforehand.

Note: Iodine supplements should not be taken indiscriminately alongside several other dietary supplements. Total iodine intake from food, iodized salt, and supplements should be taken into account, as both insufficient and excessive iodine intake can be unfavorable during pregnancy. If you have a known thyroid condition, take thyroid medication, or have abnormal thyroid levels, it is particularly important to consult a doctor.

Note on algae: Algae are not a reliably safe source of iodine during pregnancy. Their iodine content can vary considerably and can sometimes be very high. Kombu, kelp, and dried seaweed in particular can lead to excessive iodine intake. Therefore, iodine supplements should not be replaced with algae. During pregnancy, standardized supplements with a known dosage are much easier to control.

4.2.4 Iron

Iron is often a critical nutrient during pregnancy. Vegan sources of iron include legumes, tofu, whole grains, nuts, seeds, and green vegetables (see section 6.1 of our Nutrient Guide). The DGE reference value for pregnant women is 27 mg of iron per day. This requirement is often not reliably met through diet alone, which is why a significant proportion of pregnant women in Germany receive iron supplementation during pregnancy, generally not as a preventive measure, but following diagnostic testing (e.g., hemoglobin and ferritin) when a deficiency has been confirmed.

At the same time, routine iron supplementation is not recommended for all pregnant women. Instead, an individual assessment based on a blood count and iron status is recommended, as not every pregnant woman automatically needs supplementation.

4.2.5 DHA

DHA supplementation is also often relevant for non-vegan pregnant women, as many do not regularly consume sufficient amounts of fatty marine fish, which can also be considered unethical. The DGE recommends an average intake of 200 mg of DHA per day as a guideline. Since the precursor ALA from plant sources is only converted to EPA and DHA to a limited extent, supplementation with microalgae oil is important for a vegan diet, and somewhat higher doses may be a sensible practical precaution.

4.3. Nutrients of particular concern during a vegan pregnancy

Vitamin B12 is considered particularly critical during vegan pregnancies, as it cannot reliably be obtained in sufficient amounts from plant-based foods. Choline and calcium also deserve particular attention.

Important Note: The product links provided are for general informational purposes only and do not constitute medical advice. The selection and use of dietary supplements, particularly during pregnancy and breastfeeding, should always be individualized and discussed with a qualified doctor.
All Nutri-Plus products are available with -10% using the code VEGANIST, as we have an affiliate partnership there.

4.3.1 Vitamin B12

Vitamin B12 is the most important critical nutrient in a vegan diet. According to current knowledge, an adequate intake cannot be achieved through plant-based foods alone. Algae, fermented foods, and mushrooms are also not reliable sources of vitamin B12. Supplementation is therefore essential when following a vegan diet.

During pregnancy, ensuring an adequate vitamin B12 supply is particularly important, as a deficiency can affect the mother's health and the child's development. The DGE gives an estimated adequate intake of 4.5 µg of vitamin B12 per day for pregnant women.

Many prenatal multivitamin supplements contain only small amounts of vitamin B12. Therefore, people following a vegan diet should check whether the amount provided is sufficient or whether an additional vitamin B12 supplement may be advisable.

To assess vitamin B12 status, serum total vitamin B12 can be measured, while holotranscobalamin is particularly useful as an early marker. If the results are unclear, methylmalonic acid and homocysteine can provide additional information.

As a practical guideline, daily doses of around 50 to 250 µg of vitamin B12 are commonly used with a vegan diet (note: the body does not absorb the entire amount consumed). Alternatively, higher-dose supplements can be taken at longer intervals. The appropriate dosage should be determined individually based on the form of supplementation, regularity of intake, laboratory values, and guidance from a doctor or nutrition professional.

4.3.2 Choline

Choline is an important nutrient that plays a role in cell membranes, liver metabolism, and the development of the baby's brain. The EFSA (European Food Safety Authority) sets an Adequate Intake of 480 mg of choline per day for pregnant women.

Mandatory choline supplementation for all pregnant women is not currently established. However, choline may require particular attention in a vegan diet because animal-based foods rich in choline, especially eggs, are excluded, and many prenatal multivitamin supplements contain little or no choline.

Good plant-based sources of choline include soy products, legumes, whole grains, quinoa, nuts, seeds, and cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts. Nevertheless, reaching the target intake of 480 mg per day consistently may be challenging in everyday life.

Additional choline supplementation may therefore be appropriate on an individual basis, particularly if the diet contains few choline-rich foods or if the prenatal supplement does not provide choline. As a practical guideline, supplementation with around 200 mg of choline per day may be considered. The specific approach should be based on the individual's diet, the prenatal supplement being used, and individual professional guidance.

4.3.3 Calcium

Adequate calcium intake can, for example, be achieved through a combination of calcium-rich mineral water, calcium-fortified plant milk, calcium-rich tofu, and green vegetables. As a general guideline, 1 liter of calcium-rich mineral water can provide a substantial amount of calcium, although the exact amount varies considerably depending on the product. Supplementation may be appropriate if the recommended intake of around 1,000 mg per day cannot be reliably achieved through calcium-rich foods and fortified products.

4.3.4 Zinc

The requirement for zinc also increases during pregnancy, while many dietary patterns, not just plant-based diets, are relatively low in zinc. With a vegan diet, it may be advisable to aim toward the upper end of the range, roughly 9 to 13 mg per day as a targeted total intake, as zinc may have lower bioavailability from plant-based foods.

5. Balanced Plate Composition for pregnant vegans

Outside of special life stages, the Vegan Food Pyramid (see p. 3) can be used as a guide for a whole-food plant-based diet. We discuss this food pyramid and the general principles of balanced plate composition in detail in this GUIDE.

→ Based on this, the following modification for vegan pregnant women was developed (translated from German):

6. IN-DEPTH: Nutrition recommendations for vegan pregnancy

6.1 Increased energy requirements

During pregnancy, not only the need for micronutrients increases, but also energy requirements, as the body is additionally supporting the growing baby while undergoing major physiological adaptations. Contrary to what many people think, however, energy requirements increase only slightly: around 250 kcal per day are needed in addition during the second trimester, and around 500 kcal more per day during the third trimester and breastfeeding. For example, 500 kcal could correspond to two hummus sandwiches with vegetables and nuts or a bowl of soy yogurt with oats, fruit, and nuts.

6.2 Increased protein requirements

(HERE you'll find our FREE ultimate VEGAN PROTEIN GUIDE 💪)

To ensure an adequate protein intake, include different plant-based protein sources throughout the day. Especially good choices are soy products such as tofu, tempeh, soy milk, and soy yogurt, as well as legumes, seitan, whole grains, nuts, and seeds.

To improve the overall protein quality of your diet, it's beneficial to combine a variety of plant-based protein sources. Grains and legumes complement each other particularly well, for example, lentils with rice, wholegrain bread with hummus, or beans with corn. These combinations don't need to be eaten in the same meal; they can be consumed throughout the day.

Soaking, sprouting, fermenting, and thoroughly cooking legumes and grains can improve their digestibility and reduce certain antinutritional plant compounds.

→ Protein intake recommendations 💪

Protein requirements increase moderately during pregnancy. The official reference values are considerably lower than many optimization targets used in sports nutrition. However, when following a vegan diet, it may be beneficial to aim slightly above the minimum recommendations, as plant-based protein sources vary in their digestibility and amino acid composition depending on the food.

These values are not mandatory intake targets but practical guideline ranges. They are intentionally set slightly above the official minimum and reference recommendations to help ensure adequate protein intake in a vegan diet. In cases of intensive exercise, multiple pregnancy, underweight, inadequate weight gain, or certain medical conditions, protein intake should be adjusted individually.

Part 2 – Breastfeeding · 7. Nutrient Guide for Babies and Breastfeeding Mothers

Disclaimer: The content provided is for general informational purposes only and does not replace individualized medical or nutritional advice. Please do your own research and, ideally, seek guidance from qualified professionals.

7.1 Position of Professional Organizations and current evidence

The evidence on vegan diets during infancy and childhood is limited, but far more nuanced than is often portrayed: major professional organizations generally do not give an unqualified yes, but neither do they issue a blanket no. In 2025, ESPGHAN concluded that a vegan diet can be feasible for infants if it is carefully planned, appropriately supplemented, and supervised by qualified professionals, with regular monitoring of growth and critical nutrients.

Available reviews support this: For example, Brits & le Grange (2025) state that a well-planned vegan diet can, in principle, be suitable even for infants. Breast milk is considered the ideal source of nutrition, provided the mother is adequately supplemented. If breastfeeding is not possible, a specially formulated soy-based infant formula is recommended, whereas regular plant milks are not considered suitable.

➡️ You will find further, more detailed study analyses on vegan nutrition in children and adolescents at studienabc.de 🇩🇪

7.2 Breastfeeding

7.2.1 General breastfeeding recommendations

Breastfeeding is considered the ideal form of nutrition for infants. Breast milk is optimally tailored to meet a baby's nutritional needs, promotes health, and is hygienic and naturally served at the right temperature. Breastfeeding is recommended throughout the first year of life, exclusively at least until the beginning of the fifth month (with no additional food or fluids needed), followed by the introduction of complementary foods while continuing to breastfeed. If breastfeeding is not possible, an approved plant-based infant formula is a suitable alternative. Infant formula should never be prepared using a regular plant milk, as it cannot provide the nutrients required to meet an infant's nutritional needs!

7.2.2 Overview Table: Supplementation during breastfeeding (for vegan breastfeeding mothers)

💡 The following information is not a substitute for individualized nutritional and health advice from qualified professionals. All information is provided without guarantee!

• Vitamin D: approx. 20 µg/day (800 IU) in cases of insufficient sun exposure
  Vitamin D3 + K2 Tablets (-10% with code: VEGANIST)
• Vitamin B12: approx. 100-250 µg/day or 1,000 µg 2-3 times per week
  Vitamin B12 lozenges · Vitamin B12 drops (-10% with code: VEGANIST)
• DHA (Omega-3): at least 200 mg/day of DHA from microalgae oil
  Omega 3 Vegan, with DHA (-10% with code: VEGANIST) · Omega 3 | Amazon
• Iodine: 150-200 µg/day
  Iodine | Amazon (Iodine supplements should only be taken if your individual requirement is known.)
• Iron: after testing and in consultation with your doctor
  Iron + Vitamin C Tablets (-10% with code: VEGANIST) · Iron + vitamin C | Amazon
• Choline: optional: approx. 200 mg/day
  Choline | Amazon
• Calcium: only if dietary intake is <1,000 mg/day
  Calcium Tablets (-10% with code: VEGANIST)

*The product links provided are for general informational purposes only and do not constitute medical advice. The selection and use of dietary supplements, particularly during pregnancy and breastfeeding, should always be individualized and discussed with a qualified doctor.
All Nutri-Plus products are available with -10% using the code VEGANIST, as we have an affiliate partnership there.

8. Practical Guide to introducing vegan Complementary Feeding

From around 6 months of age, complementary foods can be introduced: no earlier than the beginning of the 5th month and no later than the beginning of the 7th month, depending on the infant's developmental readiness. Breast milk or an appropriate infant formula should continue to be an important source of energy and nutrients throughout this period.

In a vegan complementary diet, special attention should be paid to providing energy- and nutrient-dense meals. Pure vegetable purées alone are not sufficient. A balanced meal should combine vegetables, potatoes or grains, an iron-rich protein source, and an energy source. Suitable ingredients include well-cooked and finely puréed legumes, tofu, oats, millet, smooth nut butters, and canola oil. Vitamin C-rich foods, such as fruit purée or appropriately prepared vegetables, can help enhance iron absorption.

If an infant is fed a vegan diet, a reliable source of vitamin B12 is essential. It is not possible to meet vitamin B12 requirements through plant-based foods alone. Depending on the feeding situation, adequate vitamin B12 may be provided through a sufficiently supplemented breastfeeding mother, an appropriate infant formula, and/or an age-appropriate vitamin B12 supplement for the child. The intake of other critical nutrients such as iodine, iron, zinc, calcium, vitamin D, and DHA should also be carefully considered and monitored under professional guidance.

Supplements for infants should not be added to complementary foods based on guesswork but should be given in an appropriate formulation and dosage. In particular, iodine, selenium, and fat-soluble vitamins can be overdosed. Therefore, the specific supplementation for vegan-fed infants should always be determined individually in consultation with a pediatrician or a qualified nutrition professional.

Phase 1: Introducing complementary foods

Around 5-6 months of age
Start with one meal per day, typically at lunchtime. Complementary feeding traditionally begins with a vegetable and potato purée. For a vegan version, however, vegetables and potatoes alone are not sufficient, as they provide too little iron. Therefore, the vegan version should include an iron-rich component from the very beginning, such as finely puréed red lentils, white beans, chickpea purée, silken tofu, or another suitable tofu prepared to an appropriate texture. Add a small amount of canola oil to provide energy and essential fatty acids. Including vitamin C-rich vegetables or fruit in the same meal helps enhance iron absorption. Start with just a few spoonfuls and gradually increase the amount.

Phase 2: Second meal

Approximately 2 to 4 weeks later
If the lunchtime meal is going well, a cereal and fruit porridge is usually introduced as an additional meal, often in the afternoon. Oats and millet are particularly useful here, as they provide more iron than many other grains. They are combined with fruit purée, such as apple, pear, or berry purée, plus a small amount of nut butter if age-appropriate and well tolerated. This porridge is dairy-free and provides energy, carbohydrates, and additional micronutrients.

Phase 3: Third meal

Again, a few weeks later
This is usually followed by a milk and cereal porridge, often in the evening. For a vegan version, expressed breast milk or an appropriate infant formula is ideally used. Unfortified plant-based drinks and plant-based drinks made from almonds, oats, or rice are not intended as substitutes for cow's milk.

If expressed breast milk or infant formula is not available, a calcium-fortified soy or pea drink can exceptionally be used to prepare the porridge. Alternatively, diluted calcium-fortified soy yogurt is suitable. It is also advisable to add about 1 teaspoon of nut or seed butter to increase the energy and nutrient density.

The classic milk and cereal porridge is important as a source of protein and calcium. With a vegan diet, these nutritional functions need to be adequately covered. Depending on your everyday routine, breastfeeding can also be continued while the amount of complementary foods is gradually increased.

→ Vegan Infant Formula

Breastfeeding is recommended throughout the first year of life, with exclusive breastfeeding recommended at least until the beginning of the fifth month. If this is not possible, industrially produced infant formula is the only safe alternative. As generally recommended during breastfeeding, medical guidance is advised. The formula should be labeled as “infant formula” and contain arachidonic acid. This means that it contains the basic composition of energy, protein, essential fatty acids, vitamins, and minerals. For babies under 1 year of age, regular oat or soy drinks, etc. are not an adequate nutritional substitute for infant formula!
In German-speaking countries, there are very few products marketed as vegan infant formula.
(Not sponsored) One currently available product is Bimbosan Bisoja 1+2:

There are also specialized formulas for medical purposes (e.g., for babies with allergies to cow's milk or soy protein and an ethical objection to animal abuse), in which certain protein hydrolysates (highly broken-down proteins) may be used, for example, based on rice protein. At present, these are specialized medical products that are available from (online) pharmacies or in consultation with a doctor. Availability varies by country.

→ A simple 4-week-plan for introducing complementary foods

Week 1:
Once a day at lunchtime, 2 to 6 spoonfuls of vegetable-potato-lentil or bean purée. Then breastfeed or offer a bottle as needed.

Week 2:
Gradually increase the amount offered at lunchtime, working toward a small to medium-sized portion. Consistently add oil to the meal. If well tolerated, vary the types of vegetables used.

Week 3:
Introduce additional cereal and fruit purée in the afternoon. Start with small amounts. Oats or millet are preferred.

Week 4 and beyond:
In the evening, add a milk-and-cereal porridge prepared with an appropriate infant formula. At the same time, breastfeeding or formula feeding should continue to be an important primary source of energy.

9. Monitoring and Points of Contact

Regardless of the diet, regular, close pediatric monitoring is recommended. For infants and children following a vegan diet, regular growth monitoring is additionally recommended, including tracking weight and length/height and assessing growth along the appropriate percentile curves.

The contacts listed below were specifically researched for the German-speaking region. If you live in another country, we recommend using local healthcare directories to find qualified support in your area. For more specialized care, look for healthcare professionals with experience in vegan nutrition, particularly a vegan-friendly pediatrician, as well as a qualified dietitian experienced in pregnancy and breastfeeding.

10. Summary

Professional support for vegan pregnancy, breastfeeding, and infancy 🤝

ℹ️ During sensitive stages of life, it is necessary to consult medical professionals. Here you’ll find friendly recommendations for experts we trust. If you book an appointment with them, feel free to let them know that you came through us 😊

Special thanks go to Dr. Anika Döll and nutrition scientist Christina Dengg, who supported us in creating this guide with their valuable expertise:

💡 More helpful resources for a sensible vegan diet outside of pregnancy and breastfeeding

• ➡️ ℹ️ All guides (HOW-VEGAN.COM)
• ➡️ 🍽️ Plate composition + vegan food pyramid
• ➡️ ✅ Nutrient guide
• ➡️ 💪 Protein guide
• ➡️ 🛒 Grocery guide
• ➡️ 🥜 Allergy guide
• ➡️ 📖 Recipe collection + kitchen essentials
• ➡️ Our vegan nutrition team
• ➡️ ⚖️ WHY-VEGAN.COM

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