My Prenatal Supplements

by Angela (Oh She Glows) on May 5, 2014


Like most expectant mothers, my pre and postnatal nutrition is very important to me. Last fall, I started reading about nutritional requirements for a healthy pregnancy. I was already taking some of these vitamins on a fairly regular basis before (such as B12, DHA, and Iron), so it was really only a matter of adding a few things to my regime to round it out.

I started by reading the Vegan Pregnancy Survival Guide by Sayward Rebhal. This is a quick read, but it has most of the info I was looking for in a concise, friendly writing style. Sayward talks about the key aspects of prenatal nutrition such as protein requirements (70g per day), iron, calcium, B12, Folate, zinc, omega-3 fatty acids, and other aspects of pregnancy health.

Once I had this info, I corroborated it with other sources online and finally, with my family physician and OB. I was happy to have complete support from my physicians for my vegan pregnancy. (In case there is any doubt: yes, it’s totally possible to have a healthy, balanced vegan pregnancy if that’s your goal; it just takes planning). In the end, I’m glad I figured out a system that works well for me and I haven’t had any side effects from the supplements (like constipation from iron pills) to speak of.

So in addition to a healthy diet, here are the supplements I’m taking.

Mega Food Baby & Me Prenatal Supplement (Herb Free)

My friend turned me onto this whole foods prenatal supplement and I’m so glad she did. Since it’s made with whole foods rather than synthetic vitamins, the dose is quite large (4 pills a day) and it’s one of the more expensive prenatal supplements on the market. I try to space the 4 pills out as much as possible over the course of the day. The only drawback to this supplement is that it tastes pretty horrible and I struggled to get them down during the first trimester. The good news is that I can take these on an empty stomach and they have never once given me nausea after consuming!

Natural Factors B12 (1000 mcg)

B12 is not found in the vegan diet naturally so it’s essential to make sure your intake is consistent. I take about 4 pills a week. My B12 levels are measured a couple times per year to make sure I’m on track. My 32 week blood work showed excellent levels of B12!

Solgar Gentle Iron (25 mg – Iron Bisglycinate)

This is my all-time favourite iron supplement and it’s one of the only iron supplements I’ve tried that doesn’t give me bad stomach pain (I can even take it on an empty stomach!) or constipate me. I take about 3-4 pills per week. My Baby & Me prenatal supplement provides me with an additional 18mg of iron per day and I also eat plant-based sources of iron too. I recently had prenatal blood work done and my iron levels are doing great which is very reassuring. Be sure to take iron with a bit of Vitamin C (such as citrus fruit) to help it absorb better. The RDA for iron during pregnancy is 27-30mg.

Update: In the 2nd trimester, I started taking 1 iron pill per day and in the 3rd trimester I bumped it up to two pills per day due to increased iron needs. A blood test around 32 weeks showed that my iron was at the low end of the normal range so I wanted to make sure it didn’t dip any lower during the 3rd trimester. I found taking 2 iron pills per day backed me up a bit, so I started taking one 150mg magnesium pill each day to offset this. Worked nicely!

Vitamin D3 drops

This source of Vitamin D3 is not vegan as it’s lanolin-based (a fat found on sheep’s wool), but vegan D3 drops do exist. The only problem is that I haven’t been able to find a vegan D3 drops in Canada. Nordic Naturals makes Vegan D3, but they don’t ship to Canada (neither does and I haven’t found it in stores yet. If anyone knows where to source this in Canada, please leave a comment below. I really want to be able to find the oil drops as they are so easy to take and I don’t want to take more pills. (Side note: Vitamin D2 is vegan, however it’s said to be only 60% effective as D3 so I’m sticking with D3 during my pregnancy just to be sure.)

Garden for Life Vitamin Code Raw Calcium

A calcium supplement is necessary for me because the Baby & Me supplement only has 75mg of calcium. My body seems to digest these fine, but I don’t like that each pill only has 150 mg calcium each. So I’m taking about 4-5 per day and getting the rest from my diet. I might switch to a different brand that has 350mg of calcium each so I only have to take 2 a day in addition to what I get in my diet. (side note: Calcium-fortified orange juice and tofu prepared with calcium sulfate and magnesium chloride are both high in calcium, in addition to other vegan foods.) You can also open these pills up and mix the powder into juice or water, but drinking sand is not my cup of tea so I don’t tend to do that. hah. The RDA during pregnancy for calcium is 1,000 mg.

NutraVege DHA Algae Oil

DHA is a form of long chain omega-3 fatty acid and it’s very important for brain development and vision. This DHA supplement is a plant-based, sustainable alternative to fish oil and it’s completely vegan. Many people think that fish make their own DHA, but they actually get it from feeding off green algae. I figure why not just get it directly from the source? I take 1/2-1 tablespoon per day which provides me with 300-600 mg of DHA per day.

Update: When my supply runs out I’m going to try a new brand I heard about which is a vegan DHA and EPA oil by Dr. Fuhrman.


So those are my prenatal supplements! Please keep in mind that this post is not meant to be nutritional advice for your own pregnancy – it’s simply what is working for me right now. I always recommend that you speak with your physician/health care provider to find a plan that will work for you!

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{ 99 comments… read them below or add one }

Kandace May 5, 2014 at 10:59 am

I did a quick search and Nordic Naturals Vitamin D3 Vegan is available on This is the only source I have been able to find, and it will set you back a whopping $58.00 with shipping (by my quick calculation). I’m not sure if you want to spend that much, but if you are really desperate, that is an option. I hope everything continues to go well and I love your recipes!


Michelle May 5, 2014 at 11:37 am

Hi Angela, I’m following your experiences during your vegan pregnancy. How early before finding out that you are pregnant you started taking the supplements ? how early you started planning?

Oh and if you have read many pregnancy books then maybe you could do a post about them :)


Angela (Oh She Glows) May 5, 2014 at 12:17 pm

Hey Michelle,
Generally, I think it’s recommended to start taking the prenatal supplements 3 months prior to conceiving. I think this has to do in large part to ensuring that the body had adequate folate/folic acid supply, which can help prevent neural tube defects.


Michelle May 5, 2014 at 2:26 pm

I also found the Nordic d3 on ebay and apparently they ship worldwide…


Angela (Oh She Glows) May 5, 2014 at 4:07 pm

thanks Michelle!


Steph May 5, 2014 at 11:48 am

Hi, Angela! Congratulations!
Which of these did you start taking while trying to conceive?
If it’s not too personal I was wondering how long you and your husband were trying?
I’m struggling with some fertility issues and always curious and happy to hear about my favorite bloggers experiences :)
I’m loving these posts, thank you!


Angela (Oh She Glows) May 5, 2014 at 6:25 pm

Hi Steph, I was taking the baby & me daily, and B12, iron, and DHA a few times a week, I believe. We lucked out and got pregnant right away.
Wishing you all the best with your family planning!


Emilie July 20, 2014 at 3:44 pm

I’m also vegetarian, mostly vegan and I am nursing a 13 month old! My midwife stressed the need for 90-100 g of protein daily for me throughout pregnancy and VERY low sugar, which was challenging but I have a very healthy daughter so I’m grateful for her guidance. I ate a lot of greek yogurt and egg whites, as I found beans too filling throughout most of my pregnancy. I took and still take the Nordic Naturals prenatal fish oils, Rainbow Light prenatal one a day, Mega Food Iron Blood Builder (or floradix but it’s double the price…very good though), I’ve been taking B12 sublingual and I took a Calcium/Mag supplement to combat pregnancy muscle cramps and charlie horses! I love reading about your journey :)


Gina May 5, 2014 at 12:39 pm

Hi Angela,

MegaFood makes a vegan D3:


Angela (Oh She Glows) May 5, 2014 at 6:28 pm

Thanks Gina! I wish they had the D3 oil drops instead of the capsules because I find the oil so quick to take and love that there’s no digesting. :)


Vicky May 5, 2014 at 1:16 pm

Thank you SO much for doing this post. Its very informative and also put me at ease. We’re planning on starting a family and remaining vegan throughout pregnancy is something I really want. Another concern during pregnancy is protein. It would be great if you could do a post outlining what you’ve been eating.


Sarah May 5, 2014 at 9:12 pm

I’d love a post about protein for inspiration as well! I’m only ~7 weeks along with my vegan pregnancy, but I’m finding my protein intake to be a HUGE challenge. 70g a day feels nearly impossible, and the protein supplement I was using (Vega One) specifically says not to use while pregnant/breastfeeding due to the presence of grape seed extract (not enough research done on it in regards to safety). I did just order some Sunwarrior to try instead. I’ve been eating either overnight oats or your super power chia bread in the mornings for a good start, but by the end of the day I’m lucky if I crack 50g! Any suggestions? While I obviously am concerned for my baby’s sake, on a personal level I’m worried my doctor is going to chide me and my choices since protein is usually what makes people so skeptical of veganism. I haven’t had my official prenatal appointment yet, but I hope my doctor is as supportive as yours sounds! :)


Angela (Oh She Glows) May 6, 2014 at 10:31 am

Sarah, do you eat tempeh by chance? It’s very high in protein. I’ve been making the tempeh recipe in my book quite a bit. Also relying on lentils (like my goddess bowl), beans (I make a 5 min chickpea dish that I posted on Instagram account recently), and Sunwarrior warrior blend protein powder (I add 1.5 scoops) + hemp/chia seed smoothies…the smoothies are easily 30 grams of protein each, so they make a huge dent in the daily intake! After I drink one of those I only need 40g protein the rest of the day which is very doable. Also things like greens, whole grains, nuts & seeds add up too…don’t forget to count those.


Angela (Oh She Glows) May 6, 2014 at 10:47 am

forgot to mention- I have a post in the works! It’s a snapshot of daily eats :)


Sarah May 6, 2014 at 11:38 am

Thanks for your reply, Ange! No, I haven’t tried your tempeh recipe, thought I really should as every single recipe from your book so far has been beyone amazing. I’ve actually never tried tempeh as I don’t generally eat soy products (with the exception of Bragg’s soy aminos occasionally when I’m out of/can’t find coconut aminos). I have some hormone issues that I’m wary of soy exacerbating. However, I think the soy-hormone link is usually from UNfermented soy, so I will definitely give tempeh a chance if I can find it!

I do eat lots of lentils, beans, nuts/seeds, greens and whole grains, which pre-pregnancy kept me around the necessary 50g mark. I was probably selling myself short in saying I’d be lucky to get 50g now, as I did some calculations today and my average is now more like 60g/day. Fortunately, that’s without my protein supplement and just increasing everything else. I’m hopeful I can get that number up to par before my second trimester, especially once my Sunwarrior arrives :) So far, I’m fortunate not to have had any nausea or aversions, *knock on wood*. I’d be pretty crushed if one my [protein] staples was suddenly a mortal culinary enemy. Thanks again for the tips, looking forward to your daily eats post!


Angela (Oh She Glows) May 6, 2014 at 12:14 pm

Glad to hear that Sarah! I’m putting a sample meal post together and I hope it’s helpful for you, or at least gives you some meal inspiration. I’ll be sure to include a soy-free dinner option or two. I know I find it hard some days too. The protein powder really helps though. I added up one of my days recently and I hit 90g protein which was WAY more than I thought! It was reassuring to know that I didn’t even need the protein powder that day to hit my requirements.
If it makes you feel any better, I had zero appetite during the 1st trimester and I’m sure most days I did not meet the required amount. My OB said the first trimester is all about doing what you can & getting through it and he didn’t seem to be worried at all.
By the way, congrats on your pregnancy!


Sarah May 6, 2014 at 2:53 pm

I’m sure your meal post will give me plenty of inspiration. I’m definitely one of those people who needs a LOT of meal variety or I get very bored. As much as a love certain meals, I can’t eat most things more than 2 days in a row. I’m always on the hunt for new ideas and recipes to add to my arsenal–your website/book have been invaluable!

I’m definitely trying not to worry/stress excessively about my nutrition just yet… It’s definitely reassuring to know that the first trimester is perhaps a little bit more forgiving in some regards. Thank-you for the support and congratulations! Same to you, of course! Such an exciting year for you :)


Margaret May 22, 2014 at 9:26 am

Hey just so you know Megafood Prenatals are not Vegan. They contain D-3 from Lanolin. I am a supplement buyer for a health food store and 15 year vegan and the mother of a 10 year old and 6 month old. The only food based vegan prenatal on the market (to my knowledge) is Rainbow Light Prenatal One daily. Megafood used to be vegan but changed their vitamin D to D-3, 3 or 4 years ago (same with New Chapter and Garden of Life). Veglife (an entirely vegan supplement company) also has a Red Marine Calcium, which from my personal research is one of the best forms and what a lot of whole food companies like New Chapter and Garden of Life, source their calcium from (but it is half the cost from Veglife!). During my pregnancy I also took Amazing Grass powdered greens, Doctors Best vegan d-3, Barleans total omega swirl (the vegan one),and a liquid b-12 complex from Now brand,(plus chia/flax seed in my soy yogurt, along with the prenatal, and calcium I just mentioned. Good luck!


Angela (Oh She Glows) May 23, 2014 at 10:40 am

Hi Margaret, On the label is says it’s made from s. cerevisiae which is apparently a kind of yeast? I looked into Rainbow Light but I wasn’t fond of the food and herbal powder that is added in.


margaret May 25, 2014 at 10:44 pm

I contacted megafood directly and they told me that it is sourced from lanolin. The s. cerevisiae is the yeast that they use to ‘grow’ the vitamins into food.


Nina Vrolijk May 5, 2014 at 1:27 pm

Hi Angela, thank you for your informational post. My beautician is pregnant and she wants to eat vegan but her doctor tells her not to. She told me about that because we are always talking about vegan food. She is always asking me about it because she knows I’m always reading about vegan food. I was sure that it is possible to be pregnant and vegan at the same time but I could not tell her how (when I was pregnant 6 years ago I wasn’t vegan yet). But now I know that it can be done. :-)


Em @ Love A Latte May 5, 2014 at 2:06 pm

So happy to see this post! I’m almost 26 weeks pregnant and I stick to a plant-based diet. I take Deva brand Prenatal Multivitamin and DHA-EPA. I wasn’t taking Vitamin D, but I just ordered a bottle of 2400 IU. Hope you’re having a great pregnancy! Thanks for sharing this :)


Em @ Love A Latte May 5, 2014 at 2:10 pm

P.S. I loved Sayward’s book! That was the first book I bought when I found out I was pregnant!


Angela May 5, 2014 at 4:01 pm

same here…she’s great!


Sarah B May 5, 2014 at 2:10 pm

Hi Angela,

Vegan Essentials (online store) has vegan D3 and I believe they do ship internationally (they are in Wisconsin). The brand I take is Source of Life Garden Organic Vitamin D3 by Nature’s Plus, which you can find at Vegan Essentials. Hope this helps!


Stefanie May 5, 2014 at 2:53 pm

Hi Angela,
Country Life just started making a vegan D3 capsules (see Amazon link below; hopefully you can get in Canada). I’ve been vegan for the past 16 years and had my first child 8.5 months ago! I stayed vegan throughout the pregnancy and am raising my son vegan. I also read Sayward’s book; I recommend too. Thanks for you blog; I love it!


Ashley May 5, 2014 at 3:35 pm

Loved reading about this! :) Bookmarking for a future time..haha


Tammy Root May 5, 2014 at 4:16 pm

Hey Ange,
Caitlin’s hubby sells D3 drops at his holistic practice. I order D3 from them all the time. I just sent them a quick email to see if they ship to Canada. Will keep you posted.


Tammy Root May 5, 2014 at 4:22 pm

Oh, wait, Ange. They may not be vegan…Will check.


Mary May 5, 2014 at 7:06 pm

In my last trimester, I had very bad leg cramps and Natural Calm was the only thing that helped! Also, I drank nettle tea mixed with red raspberry leaf tea, lemon juice and maple syrup throught the day in my last month.


Nadine May 5, 2014 at 8:50 pm

I order vegan D3 from Pangea They ship to Canada too.

So happy for you and Eric! I’m looking forward to following along on your journey.


Karla May 6, 2014 at 11:26 am

Hi Angela,
First time commenter, but long time fan here.
I just wanted to say hi and congratulate you on your pregnancy! I just had a baby girl a week ago today actually, and had a very healthy vegan pregnancy as well. Many of your recipes were major fuel to my pregnancy cravings, too! I am not even kidding, I baked your Apple Pie Muffins Tops almost every other day! Thanks for so many inspiring recipes!

Wishing you a wonderful pregnancy and journey into Motherhood.


Angela (Oh She Glows) May 6, 2014 at 12:16 pm

Aw, congrats on your baby girl Karla! I’m happy to hear you’ve been enjoying some of my recipes during pregnancy too. All the best with your new little one!


Sophia May 6, 2014 at 6:19 pm

I order The nordic Naturals vegan D3 from

You can save $10 with this referral link:
They are an American website, but the shipping to Canada is reasonable (especially if you buy in bulk) and they have a deal with Customs, so no custom fee’s will ever apply, I buy all my supplements and a lot of vegan food from this site.
As a future nutritionist and fellow vegan, may I recommend taking a soy or sunflower lecithin – really easy to blend into smoothies. Choline is so important for babies brain development and important for so many things in the body.


Mar May 7, 2014 at 9:32 pm

Hi Angela,

You can get that D3 supplement from… It’s not expensive but when customs comes in it’ll be around 20$ which is the price of the supplement. I was able to find a vegan version at my local health food store that’s not nordic naturals called omega alpha.

This is it:

For Nordic Naturals here’s the link:


Georgina May 8, 2014 at 12:14 pm

Congrats again, Angela.. So useful to read all these comments. Things have changed very much from the time I had my daughters 26 and 24 years ago. I know that soon she and her husband will be thinking about conceiving, and it is particularly interesting to read about how one should prepare even prior to conceiving. In my time, nobody did that!


Anon May 8, 2014 at 8:28 pm

Have you tried or They both have the Nordic Naturals D3 drops, but I’m not sure if there are any shipping restrictions.


Sophie May 9, 2014 at 4:08 am

I’m so thankful that you posted this Angela :) I’m trying to transition myself from vegetarian back to vegan but I’ve just found out that I was anaemic and feel like I’m not being successful at all. I’m also having some fertility issues along with that. I keep getting told it’s because I’m a vegetarian and that I shouldn’t even attempt vegan etc etc… I obviously need to plan my veganism better. I know this is off topic but how do you keep your meals balanced enough so that they are filling? I’m terrible at this and always end up snacking on a bagel or some other bread to fill myself up!

I’m so happy for your pregnancy, along with your book launch! Congratulations to your husband and yourself!


Jenn May 9, 2014 at 12:43 pm

How do you take your Omega 3 supplement? I am also pregnant and want to add this supplement to my routine, but I have tried both the liquid and pill forms in the past (pre-pregnancy) and can’t seem to choke it down. Even after I swallow the oil, the taste of it makes me gag. I don’t think the products I had were rancid since they were from a reputable source and kept refrigerated.

PS. Thanks for sharing so much personal info on the baby blog, I love following it!


Angela (Oh She Glows) May 9, 2014 at 5:26 pm

Hi Jenn,
Yes, the flavour isn’t that amazing with the straight up oil. This brand is citrus flavoured though so it is a bit better. ;) I totally get it’s not for everyone though…my hubby won’t dare take a shot of any omega oil. It’s not my fav taste but I can get it down ok and I sometimes chase it with juice or something.

Glad you are enjoying the baby section!


Olivia May 12, 2014 at 9:01 am

The Vegan Store online sells a vegan D3 spray, here is a link Even though I’m not able to get pregnant, I found this post so incredibly helpful, I’ve been struggling with iron supplements myself, and the stomach pain issue, will definitely have to try those, and the other info was so helpful, thank you so much!!!


char eats greens May 12, 2014 at 12:27 pm

This is great!! I took a capsule form of DHA, but I totally get how overwhelming too many capsules can be. I actually need to get more DHA! We use Vitamin D3 for Nia, which I’m fine with (as a non-vegan source), but yes, it would be amazing to have a good vegan option in Canada!


Ora May 16, 2014 at 12:58 pm

Hello Angela,
I was wondering if your DHA supplement has EPA included? I know of only one that included the EPA that is also vital with the DHA that is vegan so I was wondering if yours also does?


Angela (Oh She Glows) May 18, 2014 at 8:46 am

Hi Ora,
I don’t think it does – but I’d have to double check. I was told that the body can convert DHA into EPA so it’s not necessary to supplement. What brand did you find that has both?


Cynthia Nurss May 16, 2014 at 4:22 pm

Hi, Angela! A friend brought your red quinoa recipe to a poolside party last night, and that’s how I heard about you! WOW. You’re amazing! And now you’re having a baby, how totally exciting! I am wondering if you have heard of Juiceplus? Dr. Bill Sears is a huge proponent of it, and believes that someday it will be the prenatal choice supplement! It’s just whole food nutrient powders from vine-ripened fruit and vegetables put into capsule form. Check it out. You and your baby deserve the best and most researched whole food supplement in the world. (Not exaggerating. Don’t take my word for it, check it out for yourself, I know you will.) I am excited to follow you as you are pregnant! EXCITING! Thanks for all you do to encourage plant-based nutrition! We are on the same playing field in that regard. (I already had my babies, smile.)


Ora May 19, 2014 at 1:30 pm

So sorry to take so long to get back to you. The DHA that includes the EPA I was talking about is vegan, Dr. Fuhrman’s “DHA plus EPA purity cirus Flavor” I am sure you already heard of him. It is on his web site. It will tell more about it on there.
Dr Fuhrman also has a great article about vitamin A and why not to include it in your every day vitamins. I know I am probably preaching to the choir here but just in case I thought I would mention it. I know you are very informed with health and nutrition. I currently do Dr Fuhrmans vitamins for my child and the Mega foods vitamins same brand you take for myself. Dr Fuhrmans is pricey so I do not use it for myself just for my child. I think they will give samples if you just want to try it. I love his books too. I am just a customer I do not get paid to say this. I thought I would pop that in since I am starting to sound like a commercial. I am just passionate about his books.
Ok a deep breath now, that was way more then you probably wanted to hear.
Thanks for sharing you awesome website and knowledge you are an inspiration!


Carolyn February 19, 2015 at 4:12 pm

Deva brand makes one too. I found out about it on Ginny Messina’s website, the vegan rd.


Amy May 28, 2014 at 1:43 am

Hi Angela,
You’re taking a really high quality whole-food based multi and calcium supplement; don’t worry about the doses. An example: the reason you have to take 1000-1500mg of most calcium supplements is because your body can only absorb a very small percentage (It’s been a long time since I worked in nutrition and supplements, so I don’t remember exactly how much). However, plant-based supplements always have lower amounts because they’re like food and your body uses nearly, if not all of it.

Don’t hesitate to verify this with a holistic nutritionist who has knowledge of whole food-based supplements or ask the companies directly for their research. Garden of Life, MegaFood and New Chapter are all very transparent with their sources of raw materials, manufacturing processes, research, etc.

You’re lucky that you can get them easily! I live overseas and have to pay lots of shipping fees to get my New Chapter supplements. My sister did send me your cookbook though from the US and it’s beautiful.

Congratulations on the book and the baby.



Afroz June 9, 2014 at 10:19 pm

Hi Angela,

I have been reading your blog for about a year and a half now and it is my favorite recipe blog! I have enjoyed every recipe of yours that I have tried :)

The reason I am commenting is because I read somewhere that the Sunwarrior Protein (and protein powders in general) have high levels of heavy metals and I thought I should mention it to you since you tell us about harmful ingredients in our food as well. (I look out for carrageenan because of your blog post on it )

I could be wrong (hopefully, I am wrong about this) but I would rather err on the side of caution and say something especially since you have a baby on the way.

I wish you the best and look forward to more of your awesome recipes!


Marisa June 22, 2014 at 1:33 pm

Regarding Vitamin D: In a nutshell…vitamin D2—made by irradiating fungus and plant matter—and is the form of vitamin D typically prescribed by doctors. Personally, I don’t want to take anything that’s made by irradiating anything, much less fungus. Here’s the entire article for your review:


Michelle July 3, 2014 at 11:31 am

Hi Angela, I really like (and am currently taking) Garden of Life Vitamin Code Raw Prenatal vitamins which is a whole-foods based prenatal vitamin. Like yours, I take multiple (3) pills a day. My doctor said that we’ll get more of the vitamins by spacing out the doses throughout the day and that much of the mega-doses of conventional prenatal vitamins are excreted from the body anyway. She also mentioned that on a vegan diet, we actually are getting more vitamins/nutrients to begin with (we knew that, right?!) which put me at ease because some days I forget to take all three doses!


Kaleigh July 14, 2014 at 5:25 pm

Hi Angela,

I was curious as to why you were using the “Herb Free” version of the Baby and Me supplements. I’m taking the Baby and Me prenatal vitamins – but there was no Herb Free option – just curious if this was by choice/a reason behind it or if that was what was available. (and oh my goodness…I’m lucky if I can get two down a day since they instantly engage my already strong gag reflex since being pregnant – they are so huge and cutting the pill in two did not help at all).


Margaret Flay July 19, 2014 at 12:16 pm

Hi Angela,
About the calcium supplements…from what I’ve read the body absorbs no more than 250 mgm of calcium at a time, ( although not sure if this amount is different during pregnancy ) so taking anything with more than that at once results in calcium depositing elsewhere in the body… artery walls etc. Taking the150 mgm dose more often, although a nuisance, may be more beneficial after all.
Just a thought!
Good luck with the rest of your pregnancy, and what a lucky baby to be raised by vegan parents!!


Sarah August 20, 2014 at 11:07 am

Great post! Quick question, I’m 27 weeks pregnant and vegan. Do you take 1000mcg of b12 four times a week? I’ve been taking 1000mcg of b12 once a week and am thinking I may need to up it.



Angela (Oh She Glows) August 20, 2014 at 11:29 am

Hi Sarah, Yes I take 500 mcg per day (a half pill per day). I was taking 1000 mcg 3-4 times per week, but I found it was just easier to remember if I took 1/2 pill per day. Seems to be a good amount for my body because my B12 levels have come back great in my blood work. Hope this helps!


Sarah August 21, 2014 at 6:54 am

Thanks for replying so promptly! That’s very helpful. You’ve put my mind at rest. Went to get my b12 levels checked today so fingers crossed, and I’m going to increase my dose. Thanks again!


Lou September 22, 2014 at 9:58 pm

Question about your B12 (Natural Factors Vitamin B12 Methylcobalamin 1000mcg Tablets, 90-Count). It says in the ingredients that it has lactose in it. I’m looking for a B12 and would love to find one sans dairy. Thanks!!


Ashlee August 27, 2016 at 12:03 pm

Hi Angela,

I know this was a while ago, but do you mind sharing what your b12 levels were. I have been supplementing and just wanted to get mine checked and they were on the higher end. It would be really helpful to know what yours were (approximately) as the information online is so conflicting. Thanks!


Laura August 23, 2014 at 2:46 pm

Hi Angela,

I love your recipes! I hope you are having a great pregnancy! I did, I almost never got sick or tired, I felt fantastic most of the time.

Aside from that I just wanted to say that I don’t think it’s wise to insist on that many supplements during pregnancy, I’ve been vegan for a while, also had a vegan pregnancy and my baby who is almost 2 now is also vegan and we both are very healthy. I just wanted to remind everyone that taking supplements or vitamins, unless you have a critical illness or health condition that requires it, is not a healthy thing nor does it do a body good. Remember that when we eat fruit and vegetables, our bodies process the whole range of vitamins, minerals and nutrients together and not separately like in a supplement. Actually, studies have shown that Vitamin C supplements, among others (I think calcium also), are actually detrimental to our health when taken in a pill, because that is not the way our biology is designed to absorb vitamins, in an isolated form.

When I was pregnant I also read Sayward’s blog, and I do like her, but she goes very much with a supplemental approach that is really not backed up by the latest studies. If you research Dr. Campbell’s work or read his latest book “Whole- Rethinking the Science of Nutrition” you will find many studies supporting this. After I had by baby I attended a vegetarian nutrition course and they also stated to be very careful with the use of supplements, especially because most of them are really not necessary at all, but like many things, marketing does its wonders in convincing people that we do need to take supplements. Getting your vitamins and minerals through proper nutrition is the best way to ensure optimum health for adults and children alike.


adrian August 25, 2014 at 8:43 pm

Thank you for sharing all of this! I absolutely love your site and even started a vegan supper club earlier this year – we mostly cook your recipes! :) I wanted to ask why you’re switching brands of omega 3 oil? A huge congratulations on our pregnancy – I loved the way you told your husband!


Sophie September 12, 2014 at 1:10 pm

Thanks so much for this post, Angela! I’m a bit unclear on the difference between folate and folic acid. Do you need both for pregnancy, or are they interchangeable? Do you know if there are drawbacks or advantages to either? Thanks again!


Angela (Oh She Glows) September 14, 2014 at 9:08 am

Hi Sophie,
I believe folate is the naturally occurring form of the vitamin, whereas folic acid is the synthetic version.


Julie September 18, 2014 at 8:41 pm

I’m 30 weeks pregnant. I did not take any prenatals as I do not believe we need them if we eat properly. I did take B12, D3 & DHA as I usually take them though.

My 1st iron blood test came out too high! (I ate a lot of iron based food like pumpkin seeds the week before the test). My 2nd one was in the normal range. It was a big victory for a vegan like me!

I take the same D3 than you – Natural Factors. There are no mentions of lanolin on it. It says “made with organic olive oil.” I also like in Canada.


Michelle September 26, 2014 at 10:17 pm

Hi Angela, do you keep taking all the supplements now when the baby is born ?
Were you taking folic acid while pregnant and before ?


M D October 19, 2014 at 2:28 pm

“When my supply runs out I’m going to try a new brand I heard about which is a vegan DHA and EPA oil by Dr. Fuhrman.”

Have you tried this & compared to other brands? Which tastes freshest?


Tasha October 20, 2014 at 2:27 pm

Hi Angela!

Love, love, love your blog. Question, how did you get the solgar iron supplement to be shipped to Canada? I am having the hardest time finding it or ordering it.



Angela (Oh She Glows) October 21, 2014 at 12:47 pm

Hey Tasha,
I bought from iHerb website – however I think there was a customs charge on top of the bill. I can’t quite remember what it was now.


Britni October 26, 2014 at 9:14 am

Hi! I am trying to get pregnant, and my doctors have suggested to begin taking prenatal vitamins. I’ve been doing a lot of research, and you provided a wealth of information here. I am just wondering, was this just your pregnancy regimen, or do you take these when not pregnant as well?



Angela (Oh She Glows) October 27, 2014 at 4:26 pm

Hi Britni,

Some of the pills I took before hand, but now I take all of these supplements even postpartum because I feel so good on this regimen.


Lisa November 9, 2014 at 2:24 pm

This is a great list! I have a soy allergy, so my supplements have to be soy-free and so I am using Gentle Iron, MegaFood Baby and Me, MegaFood D3 and Megafood B12.
I cant find a DHA that is vegetarian and is free of soy. Dr. Fuhrman’s doesnt mention soy at all, but it also doesnt say that it is free of soy. Do you know of any soy-free DHA out there?


Meagan December 21, 2014 at 6:49 pm

Thank you so much for this post! I’m vegan and it gave me a great start finding the supplements I want to take. I am disappointed that Natural Factors B12 that was linked contains lactose. I did not check it carefully enough and only realized when I got it in the mail.


Meagan December 21, 2014 at 6:51 pm

Can anyone recommend vegan B12 supplement?


Jackie January 10, 2015 at 8:47 am

Hi- I am very late on this post! Congrats!!! I am a fairly new vegetarian (who tries to eat vegan as much as possible!) been so for about 5 months. I just found out I am pregnant- literally JUST- so obviously I will be speaking to my doc about this but it is Saturday morning and I want to know as soon as possible— why, if taking a parental with b12 and iron in it, do you need to take extra b12 and iron? I have been taking the Kind Irganics b12 spray daily- 500mcg plus I now take a prenatal which also contains b12 and iron. I have been wondering if I should stop the b12 since it’s in the prenatals I just started taking. Is there such thing as too much? I know iron can be iffy to take too much so I haven’t supplemented that since it is in the prenatal. I hope you can answer my questions! I am very excited and nervous and of course want to be as healthy as can be to grow a healthy happy babe!! Thank you for your time! I just discovered your recipes via Pinterest- THANK YOU FOR THEM!!!


Melissa January 29, 2015 at 9:37 pm

Hi Angela,

I live in the GTA and was wondering where you buy your iron supplement Solgar Gentle Iron? Or do you buy it online?


Robin February 12, 2015 at 4:15 pm

So excited reading through your pregnancy again because I am 9 weeks tomorrow! I love your blog and cookbook. So fun to have someone to look up to that was pregnant right before me! Lucky for me I don’t have any nausea but that doesn’t mean my stomach isn’t rumbling anyway! It’s just not nausea. I can’t eat tomatoes or raw broccoli. My stomach feels best with carbs like oatmeal, rice, quinoa, and potatoes. I’m worried about too much starch though!


Carolyn February 19, 2015 at 4:19 pm

Ive been intently reading your baby posts as we are planning to get pregnant soon. I’m currently looking to start a prenatal multi vitamin and rainbow light looks like the best option to me. I noticed you commented that you weren’t a fan of the added food ingredients. Can I ask why? Just curious if you know something I don’t.

Your daughter is absolutely angelic BTW…I love reading about all your experiences with her:)


Erin March 5, 2015 at 11:23 pm

Hi Angela!
I am wondering what made you decide to take prenatals/calcium etc….I have read Dr McDougall’s opinion on vegan pregnancies along with a few others that insist supplements are not necessary, but like you, my health and my future baby’s health is so important to me. Did you ever question whether taking supplements was the right decision or am I being crazy? I don’t mean to judge your decision at all, I am just very interested in whether you ever thought about the decision, and if so, what ultimately led you to choose supplementation? :) Thanks!!


L May 8, 2015 at 5:55 pm

These are made in Canada and vegan


heather July 4, 2015 at 3:38 pm

Thanks so much for this! I’m finding it overwhelming to learn everything about pregnancy and what to expect and this made the diet portion a breeze. Ordered all my supplements and will take right away. I have been taking Baby & Me since day one, but now will order herb free and the balance of supplements.


Melanie September 20, 2015 at 9:26 am

Hi Angela, did you end up liking the Dr Furhman’s DHA?


courtney December 21, 2015 at 7:40 pm

I was wondering if you can mix the vitamins together or if you take them different days or times from each other.


Kristin February 10, 2016 at 7:31 am

Hi — just wondering what brand of megnesium you use, I’d like to give it a try!


Nicole March 5, 2016 at 2:51 am

I was wondering which vitamins you took before getting pregnant? I’m switching to a plant based diet and want to cover all my bases and make sure I’m not lacking anything while I make this switch. This is a great list though, and will come in handy later this year as we try for baby #2!


Nicole April 26, 2016 at 2:16 pm

Hey! You can get Nordic Naturals in Sherwood Park AB at the Urban Organics store; you can also get it at Get Real Natural in Fort Saskatchewan AB. Don’t know if you are in Alberta but these are the stores I know that carry it so it is in Canada!


@Travelpanties May 19, 2016 at 12:50 pm

Great post, this is really helpful for new moms to be! I’m on the same regiment as you! And doctor approved! Your readers may also enjoy this great article about easy tips to stay healthy during your pregnancy!


kensy May 21, 2016 at 7:04 pm

Hello! i’m curious on your thoughts on Ashwagandha during pregnancy? 1st trimester on… i found a liquid iron supplement, Mykind Organics Iron + Herbs, looks great and a liquid would be nice instead of anotherrrrr pill. my only concern is the herb blend: Ashwagandha, Amla & Curry.


Angela Liddon May 24, 2016 at 3:00 pm

Hi Kensy, I recommend speaking with your OB or midwife about it. I’m not qualified to give that kind of advice and I wouldn’t want to try. ;) Congrats on your pregnancy!


Melanie September 19, 2016 at 12:26 pm

Hi Angela,

Your website is a amazing I am a total fan -being a vegan myself- I was wondering if you had tips to boost fertility as we are trying to start a family: I am having issues with irregular periods and was wondering if it could be related to being vegan. Seeing you going through healthy vegan pregnancy is really inspiring :)!



Angela Liddon September 26, 2016 at 7:29 am

Hi Melanie, Thank you so much for the kind words! I’m sorry but I don’t have any tips or real knowledge in this area and would hate to steer you wrong. I have simply tried to eat very balanced, but I’d recommend speaking with your physician as a first step! All my best :)


Vanessa October 5, 2016 at 11:01 am

I just called Mega Food to ask what the differences are between the Baby & Me Herb Free and the Baby & Me 2 (replacement for Herb Free) Unfortunately although both are herb free, neither one of them is vegan because they both contain Lanolin.

Do you have any suggestions of herb free vegan prenatal vitamins? It has been extremely difficult to track these down.

Thank you very much!


Eliana Neath October 17, 2016 at 2:16 pm

Hi Angela,

Have you had the chance to try the DHA and EPA oil by Dr. Fuhrman? If so, please share your thoughts in comparison to the NutraSea.



Aurore December 30, 2016 at 1:19 pm

Hi there, I’m wondering about the supplements you chose for yourself and overdose on the FAT soluble vitamins like A, D, E & K?? I say this because I’ve been struggling to find a plant based calcium supplement and they ALL have lots of Vitamin D – isn’t this potentially harmful?
Also, many of the raw/food based multi’s have lots of vitamin A, far more than the RDI’s – any thoughts? Thanks!


chelsea September 24, 2017 at 9:59 pm

Awesome info! Thank you! I love your blog so much. xoxo


Stacey May 23, 2018 at 6:02 am

I’m taking 1,000 mcg B12,the Baby and Me 2, Nordic Naturals D3, Omega 3, and the calcium, but someone at work mentioned high levels of B12 and folate are both linked to autism so now I’m a bit anxious. Has anyone ever heard of this?


Jess June 20, 2018 at 1:01 pm

Hi, I looked up the supplements you mentioned and most of them are suitable for vegetarians containing milk,these are not good for vegans. I think a 100% vegan should be buying only products labelled as vegan.


Michelle August 12, 2018 at 11:27 am

Hi Angela!
Did you keep taking any supplements after your babies were born?
Im 35 weeks pregnant now and Im really getting sick of all these pills. I just take them because i had very low apetite during my entire pregnancy and I’ve lost (!) a bunch of weight, so i figured i will take extra supplements just in case…

But I’m very tempted to stop everything as soon as the baby is born.

What was your supplement experience postpartum?
Also, did you have any supplements for the baby?


Angela (Oh She Glows) August 14, 2018 at 10:50 am

Hi Michelle, Oh such a great question. I can totally understand your “getting sick of taking supplements”! haha. That was/is so me. Especially because my prenatal required 3-4 pills a day. I took the Megefood herb-free prenatal for several years…I took it both during pregnancy and breastfeeding. I switched to a new prenatal a few months ago to Naturelo prenatal multi…it’s good too. As for my babies, I think the only supplements I gave them were vitamin D drops and a baby-friendly probiotic. Hope this helps and all the best with you in the remaining weeks of your pregnancy and beyond!


Nichole W September 20, 2018 at 9:57 pm

I don’t know when this was posted. But I get my vitamin D3 oil spray from by My Kind Organics.


Angela (Oh She Glows) September 21, 2018 at 7:23 am

Thanks Nichole!


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