Vegetarian or vegan pregnancy (how to do it right)

By: Julia Ebbens (Nutritionniste) — 14/05/2022

The first 1,000 days
Macros + micros
What to watch closely
Key takeaways

The concept of a vegan pregnancy is often considered controversial: does it pose a danger, and can it meet all the needs of both mother and baby? To make the right decision, tailored to you personally, we are convinced that “information is power.” We will therefore try to separate fact from fiction and get to the heart of what truly matters when embarking on a vegan pregnancy.

It is likely that, if you mention your desire to maintain your vegan diet or even to switch to veganism during your pregnancy and/or breastfeeding, you will face fairly widespread opposition. Indeed, people often think that adequate nutritional intake is incompatible with a purely plant-based approach.

However, there is no reason why you cannot follow a vegan diet, whether for ethical, environmental, or health reasons. But strong and systematic awareness about how to meet your nutritional needs and those of your developing baby must exist.

This requires an organized and carefully planned approach to your dietary intake, in order to avoid any risk of deficiencies, which, during the critical period of your child's development, can prove irreversibly harmful.

Why pay attention to your nutrition during pregnancy?

The first 1,000 days of a child's life are those between the moment of conception and their second birthday. It is during this period that their nutritional status, whether optimal or not, can exert a profound influence not only on the child's well-being, but also on their lifelong health.

This is why ensuring 100% of all essential nutrients during pregnancy and the postnatal phase is indispensable.

Macros + micros

Of course, we all aim for a nutrient-rich, balanced, and diversified diet derived from natural and unprocessed products, whether we are vegan or not. However, during pregnancy, it is well worth monitoring the nutrients that have the greatest impact on the development of our growing baby.

It is generally quite easy to get sufficient macronutrient intake on a vegan diet in the Western world. Despite long-standing myths about vegan protein, there are adequate sources and concentrations of all essential amino acids in a balanced plant-based diet.

It is, however, good practice to vary your protein sources, as well as to mix and match them throughout meals to ensure a complete intake. Tempeh (a fermented soy product from Indonesia), along with beans in various forms, nuts, seeds, and legumes make excellent options.

The most concerning aspect of vegan nutrition (especially during pregnancy) remains a shortage of essential micronutrients. Indeed, each one fulfills a different but fundamental process in the body, and they work synergistically to ensure the functioning of various physiological and psychological systems.

What to watch closely

Iron during a vegan pregnancy

Sufficient intake of this essential mineral is absolutely crucial during pregnancy. Considering that up to 42% of pregnant women lack iron stores (vegan or not), prioritizing dietary iron consumption is critical. This can be achieved through foods such as dark leafy greens, dried apricots, and kidney beans, and, being realistic, by ensuring it is included in your prenatal multivitamins.

Iron is necessary for your child as it helps develop their brain and influences their emotional regulation throughout life. Insufficient iron can produce irreversible effects on the brain and memory function, so it is definitely something to pay attention to.

Iodine during a vegan pregnancy

Iodine is another key nutrient to emphasize for optimal development of your baby. Increasing our intake of this essential micronutrient can prevent a “true deficiency” responsible for serious conditions such as cretinism.

Adequate iodine intake can also significantly reduce the risk of your child experiencing severe and irreversible learning delays, and can even improve their IQ performance. You can easily meet your iodine needs through a purely plant-based diet, as it is abundant in seaweed, as well as in any good prenatal multivitamin.

DHA during a vegan pregnancy

Although this anti-inflammatory form of omega-3 is generally associated with oily fish consumption, it is also found in marine algae, which provide a potent source of this essential fatty acid.

DHA has been shown to contribute to the development of babies' brains and eyes and is correlated with a reduced risk of ADHD and autism, as well as associated behavioral disorders.

In addition to a frequent intake of algae (use supplements if you don't like the taste!), we can also maximize maternal DHA status through regular consumption of walnuts and chia seeds.

Our recommendation

Pure & Essential Vegan Oméga-3, Huile d'Algues

DHA and EPA intake: 600 mg per 2 capsules (400 mg DHA, 200 mg EPA)  

Folic acid and natural methylfolate during a vegan pregnancy

Of all the nutrient intakes related to pregnancy, folic acid is probably the most well-known, and for good reason. A deficiency can lead to serious birth defects and is also associated with a lower birth rate / higher miscarriage rate, which is why most health authorities recommend supplementation for all pregnancies.

However, studies suggest that a natural methylfolate intake would be the preferred solution, as a genetic variation known as MTHFR inhibits the absorption of synthetic folic acid in some women.

Furthermore, women without this genetic issue also absorb natural methylfolate more easily due to its improved bioavailability. So try to look for this version in your prenatal multivitamins whenever possible. Increasing your dietary folate intake by including dark green vegetables in your diet in addition to supplementation won't hurt either.

Choline during a vegan pregnancy

This often overlooked nutrient in pregnancy nutrition also proves valuable for ensuring normal brain development in babies, but also through its involvement in epigenetic processes (the way genes are turned on or off through environmental exposure).

From a plant-based perspective, regular consumption of nuts is a good way to ensure sufficient choline intake.

Key takeaways

Overall, by emphasizing dietary sources of these key nutrients, varying protein intake for a complete amino acid supply, while taking prenatal supplements suited to a vegan diet, you can meet the nutritional requirements that will give your baby a healthy start in life.