What supplements are important during a vegan pregnancy?

 

Which Dietary Supplements Are Recommended During Pregnancy?

Regardless of whether someone follows a vegan or a mixed diet, several nutrient supplements are routinely recommended during pregnancy. Therefore, it is not unusual to rely on such supplements during pregnancy to help prevent deficiencies and cover specific nutrient gaps.

Note: Below you will find the most important information about relevant nutrients and dietary supplements during (vegan) pregnancy. More detailed explanations can be found in our PREGNANCY and BREASTFEEDING GUIDE.
Nutrient recommendations may vary between countries and regions due to differences in dietary patterns, food fortification policies, environmental conditions, and population nutrient status.

1) Folic Acid

Folic acid is important both when trying to conceive and during early pregnancy. In Germany, a daily intake of 400 µg is generally recommended, ideally starting at least 4 weeks before conception and continuing until the end of the first trimester.

2) Vitamin D

Due to insufficient sunlight exposure, vitamin D deficiency is common in many regions. Therefore, supplementation may be beneficial not only during pregnancy but also in general.

3) Iodine

The German Nutrition Society (DGE) currently recommends a daily intake of 220 µg of iodine for pregnant women. In addition to a balanced diet that includes iodized table salt, pregnant women are often advised to take a supplement providing 100-150 µg of iodine per day.

Note: Iodine supplements should not be taken indiscriminately in addition to multiple other dietary supplements. Total iodine intake from food, iodized salt, and supplements should be considered, as both deficiency and significant excess intake may be unfavorable during pregnancy. Individuals with thyroid disorders should consult a healthcare professional before supplementing.

4) Iron

Iron is often a critical nutrient during pregnancy. The DGE reference value for pregnant women is 27 mg of iron per day. This requirement is frequently not reliably met through diet alone, which is why a substantial proportion of pregnant women receive iron supplementation - typically not as a preventive measure, but in cases of confirmed deficiency.
At the same time, routine iron supplementation is not generally recommended for all pregnant women. Instead, an individualized assessment based on blood values and iron status is advised.

→ Vegan sources of iron: see 5.1 Nutrient Guide

5) DHA

DHA supplementation is often relevant even for non-vegan pregnant women, as many do not consume sufficient amounts of fatty marine fish on a regular basis, and fish consumption may also be considered unethical. The DGE recommends an average intake of 200 mg DHA per day as a guideline.
Since the plant-based precursor ALA is converted into EPA and DHA only to a limited extent, supplementation with microalgae oil is important in a vegan diet. Slightly higher doses may also be considered a practical safeguard.

 

Vegan Pregnancy: Which Supplements Are Important?

In addition to the fundamental nutrients recommended during every pregnancy, there are several nutrients that deserve special attention in a vegan diet. This does not mean that a vegan diet is inherently inferior or unsuitable during pregnancy. With proper planning and appropriate supplementation, it can support nutrient adequacy just as effectively as an omnivorous diet.

1) Vitamin B12

Vitamin B12 is the most important critical nutrient in a vegan diet. Adequate intake cannot be achieved through plant foods alone. Therefore, supplementation is essential for anyone following a vegan diet.

As a practical guideline, daily dosages of approximately 50 to 250 µg of vitamin B12 are commonly used in vegan nutrition.

2) Choline

The EFSA sets an Adequate Intake of 480 mg of choline per day for pregnant women. Routine supplementation for all pregnant women is not currently established. However, choline may deserve special attention in a vegan diet because choline-rich animal foods commonly consumed in omnivorous diets - particularly eggs - are excluded, and many prenatal multivitamin supplements contain little or no choline.

Additional choline intake may therefore be beneficial on an individual basis. As a practical guideline, supplementation with approximately 200 mg of choline per day may be considered.

→ Vegan sources of choline: see 5.7 Nutrient Guide

3) Calcium

Adequate calcium intake can be achieved through a combination of calcium-rich mineral water, calcium-fortified plant-based milk alternatives, calcium-rich tofu, and green vegetables. Supplementation may be beneficial if the recommended intake of approximately 1,000 mg per day cannot be reliably met through calcium-rich foods and fortified products.

→ Vegan sources of calcium: see 5.2 Nutrient Guide

4) Zinc

Zinc requirements are also increased during pregnancy, while many dietary patterns -not only plant-based diets - tend to be relatively low in zinc. Individuals following a vegan diet often require intake levels toward the upper end of the range, approximately 9-13 mg per day, because zinc bioavailability may be lower.

→ Vegan sources of zinc: see 5.5 Nutrient Guide

 

Summary: Key Dietary Supplements During a Vegan Pregnancy

The most important dietary supplements during a vegan pregnancy are:

• Vitamin B12
• Folic acid
• Vitamin D
• Iodine
• DHA from microalgae oil

Depending on dietary habits and blood test results, the following may also be beneficial:

• Iron
• Choline
• Calcium
• Zinc

→ More detailed information on this topic and many other aspects of vegan pregnancy can be found in our PREGNANCY and BREASTFEEDING GUIDE.

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