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!
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 Amazon.com) 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.
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.
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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!
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!
Angela,
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!
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!
The Vegan Store online sells a vegan D3 spray, here is a link veganstore.com/product/Vegan-Vitamin-D3-Spray-400IU/all-vitamins. 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!!!
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!
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?
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?
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.)
Angela,
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!
Ora
Deva brand makes one too. I found out about it on Ginny Messina’s website, the vegan rd.
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.
Cheers,
Amy
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!
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: articles.mercola.com/sites/articles/archive/2012/02/23/oral-vitamin-d-mistake.aspx
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!
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).
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!!
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.
Thanks!
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!
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!
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!!
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!
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.
Angela,
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!
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!
Hi Sophie,
I believe folate is the naturally occurring form of the vitamin, whereas folic acid is the synthetic version.
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.
Hi Angela, do you keep taking all the supplements now when the baby is born ?
Were you taking folic acid while pregnant and before ?
“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?