Medically reviewed content. Last updated: April 2026.
Medically reviewed content. Last updated: April 2026.
A well-planned vegetarian or vegan diet can provide everything you and your baby need during pregnancy. The key word is "well-planned." Some nutrients require more attention when you do not eat meat, fish, or animal products. This guide covers the nutrients that matter most, where to find them, and when a supplement might be needed.
Yes. The British Dietetic Association confirms that a well-planned vegan diet is suitable for every stage of life, including pregnancy. The NHS also supports vegetarian and vegan pregnancies, with the caveat that you may need to pay closer attention to certain nutrients.
Many of the foods recommended during pregnancy, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, are already central to plant-based diets. The areas that need extra attention are the nutrients traditionally obtained from animal products.
B12 is essential for your baby's nervous system development and your own red blood cell production. It is found almost exclusively in animal products, so supplementation is essential for vegans and recommended for vegetarians who eat limited dairy and eggs.
How much: 2.6mcg per day during pregnancy (slightly more than the standard adult requirement of 1.5mcg).
Sources for vegetarians: Milk, cheese, eggs, yoghurt.
Sources for vegans: Fortified plant milks, fortified nutritional yeast, fortified breakfast cereals, Marmite (fortified with B12). These must be consumed daily or a supplement taken.
Supplement: A B12 supplement of at least 10mcg per day or 2000mcg per week is recommended for all vegans. Many pregnancy multivitamins include B12.
Iron requirements increase significantly during pregnancy as your blood volume expands by around 50%. Plant-based (non-haem) iron is less easily absorbed than the haem iron found in meat, so you may need to eat more iron-rich foods and pair them with vitamin C to boost absorption.
How much: 14.8mg per day (same as non-pregnant, but requirements are higher in practice due to increased blood volume).
Good plant sources: Lentils, chickpeas, kidney beans, tofu, tempeh, fortified cereals, quinoa, dark green leafy vegetables (spinach, kale, broccoli), dried apricots, pumpkin seeds.
Absorption tips: Eat iron-rich foods alongside vitamin C sources (citrus, peppers, tomatoes, strawberries). Avoid drinking tea or coffee with meals, as tannins reduce iron absorption.
Your midwife will monitor your iron levels through routine blood tests. If you become anaemic, an iron supplement will be prescribed.
Calcium is vital for your baby's bones and teeth. If your calcium intake is low, your body will draw calcium from your own bones to supply the baby.
How much: 700mg per day (the UK recommendation does not increase during pregnancy, but meeting this amount consistently is important).
Sources for vegetarians: Milk, cheese, yoghurt.
Sources for vegans: Fortified plant milks (check they contain at least 120mg calcium per 100ml), fortified orange juice, calcium-set tofu, sesame seeds and tahini, almonds, kale, broccoli, dried figs.
If your intake is consistently below 700mg, a calcium supplement may be helpful. Many pregnancy vitamins do not contain enough calcium, so check the label.
DHA is particularly important for your baby's brain and eye development. The richest dietary source is oily fish, which is obviously not an option for vegetarians and vegans.
Plant source of ALA (a precursor): Flaxseeds, chia seeds, walnuts, hemp seeds, rapeseed oil. However, the body converts ALA to DHA very inefficiently (around 5 to 10%).
Direct vegan DHA source: Algae-based DHA supplements. These provide DHA directly, bypassing the conversion issue. Look for a supplement providing at least 200 to 300mg DHA per day.
Iodine is critical for thyroid function and your baby's brain development. Many people in the UK have suboptimal iodine levels, and this is especially common among vegans.
How much: 150mcg per day is recommended by the WHO for people planning pregnancy and during pregnancy.
Sources for vegetarians: Dairy products (milk is a major source of iodine in the UK diet), eggs.
Sources for vegans: Limited. Seaweed contains iodine but in highly variable amounts, making it unreliable (and some types, like kelp, contain dangerously high levels). Fortified plant milks may contain iodine, but not all do. Check labels carefully.
Supplement: An iodine supplement (150mcg) is advisable for vegans and for vegetarians with low dairy intake. Not all pregnancy multivitamins contain iodine, so check.
Protein requirements increase during pregnancy, particularly in the second and third trimesters. A varied plant-based diet can easily provide enough protein if you include a range of sources throughout the day.
Good plant sources: Lentils, chickpeas, beans, tofu, tempeh, edamame, quinoa, nuts, seeds, nut butters, whole grains, and soya products.
Combining different protein sources across the day (you do not need to combine them in the same meal) ensures you get all essential amino acids.
The recommendation for vitamin D (10mcg per day) applies to everyone in the UK, regardless of diet. Vitamin D3 supplements are traditionally derived from lanolin (sheep's wool), but vegan D3 supplements made from lichen are widely available.
Zinc supports your baby's growth and immune system development. Plant-based zinc is less easily absorbed than zinc from animal sources.
Good plant sources: Pumpkin seeds, chickpeas, lentils, cashews, hemp seeds, oats, tofu.
Soaking and sprouting legumes and grains can improve zinc absorption by reducing phytate content.
At a minimum, everyone planning pregnancy or pregnant should take:
For vegetarians, additionally consider:
For vegans, the following are strongly recommended:
A comprehensive vegan pregnancy multivitamin that covers B12, iodine, vitamin D, and folic acid can simplify things. Add a separate algae-based DHA supplement, as most multivitamins do not include it.
Soya is safe during pregnancy and is an excellent protein source for plant-based parents. The concern about phytoestrogens (plant compounds that weakly mimic oestrogen) is not supported by evidence at normal dietary levels. The BDA and NHS consider soya foods (tofu, tempeh, edamame, soya milk) safe and nutritious during pregnancy. Avoid relying on soya exclusively for protein, as variety is always best.
Yes. The British Dietetic Association confirms that a well-planned vegan diet is suitable for every stage of life, including pregnancy. The NHS also supports vegetarian and vegan pregnancies, with the caveat that you may need to pay closer attention to certain nutrients.
At a minimum, everyone planning pregnancy or pregnant should take:
Soya is safe during pregnancy and is an excellent protein source for plant-based parents. The concern about phytoestrogens (plant compounds that weakly mimic oestrogen) is not supported by evidence at normal dietary levels. The BDA and NHS consider soya foods (tofu, tempeh, edamame, soya milk) safe and nutritious during pregnancy. Avoid relying on soya exclusively for protein, as variety is always best.
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