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Top Vegan Pregnancy Vitamins – Which One I Chose When I was Pregnant.

Jump straight to the supplements

If you are reading this I’m guessing you are vegan or looking to go vegan and pregnant or looking to be pregnant!

With a balanced diet, vegan or not, most of your vitamin and mineral needs during pregnancy can be naturally met.

Here is a list of the vitamins and minerals you need to be aware of with where you can find them.

  • Calcium
    • Importance: Essential for healthy teeth and bones.
    • Sources: Almonds, bread made with fortified flour, curly kale, dried fruit, fortified plant-based milks, rocket, sesame seeds, spinach, tofu, watercress.
  • Choline
    • Importance: Vital for your baby’s brain and cell development.
    • Sources: Green leafy vegetables, tofu, tomato paste, peas, pulses, nuts and seeds.
  • Folic Acid/Folate – this needs to be supplemented from when you start trying until your are 12 weeks pregnant.
    • Importance: Reduces the risk of neural tube defects including spina bifida.
    • Vegan Sources: Broccoli, cauliflower, fortified breakfast cereals, green leafy vegetables, melon, parsnips, peas, potatoes, spinach, tomatoes, wholemeal bread, Marmite.
  • Iodine
    • Importance: Crucial for thyroid function and brain development of the baby.
    • Sources: Plant-based milk fortified with iodine, seaweed (such as kelp, but limit to once per week), nuts, bread.
  • Iron
    • Importance: Essential for producing red blood cells and delivering oxygen to cells.
    • Sources: Baked beans, broad beans, broccoli, chickpeas, dried fruit, fortified cereal, lentils, nuts, spinach, tofu, bread.
  • Short Chain Omega 3 α-linolenic acid (ALA)
    • Importance: Important for heart health.
    • Sources: Avocado, Brussels sprouts, chia seeds, haricot beans, linseed, pumpkin seeds, rapeseed oil, soya products (beans, milk, tofu), spinach, walnuts and walnut oil.
  • Vitamin B1 (Thiamine)
    • Importance: Helps release energy from food and is essential for the development of the nervous system.
    • Sources: Fortified breakfast cereals, nuts, oatcakes, potatoes, wholemeal bread, Marmite.
  • Vitamin B2 (Riboflavin)
    • Importance: Helps release energy from food; requirements are higher during pregnancy.
    • Sources: Almonds, fortified breakfast cereals, mushrooms, soya beans, spinach.
  • Vitamin C
    • Importance: Crucial for cells, skin, bones, and blood vessels, helps with wound healing and aids iron absorption.
    • Sources: Blackcurrants, broccoli, Brussels sprouts, oranges, peppers, strawberries.
  • Vitamin D – this needs to be supplemented between September and March.
    • Importance: Supports the immune system and bone health; crucial for the development of baby’s bones and teeth.
    • Sources: Sunlight, fortified foods
  • Vitamin B12
    • Importance: Important for releasing energy from food.
    • Sources: Fortified breakfast cereals, nutritional yeast (with added B12), fortified plant-based milk, Marmite.
  • Zinc
    • Importance: Essential for your baby’s health and development.
    • Sources: Beans, brown bread, lentils, nuts, sesame seeds, tofu, wholegrain breakfast cereals.

During pregnancy, folic acid, and vitamin D, plus of course B12, are three supplements that you should take regardless of how good your diet is.

Folic acid is vital for reducing the risk of neural tube defects, while vitamin D plays an essential role in bone health and immune function and we all know why B12 is important.

Since I was going to take folic acid and vitamin D tablets, I figured I may as well take a multivitamin which includes all the essentials, I found it reassuring to know that even if I missed something from my diet, Theo wouldn’t suffer!

I did a lot of research in to the best vegan pregnancy multivitamins so I thought I would share my research.

  • Vivanta Nutrition Pregnancy Gummies
    • Tasty and Convenient: Vivanta Nutrition Pregnancy Gummies offer a delicious berry flavor, making it an enjoyable way to consume essential prenatal vitamins and minerals. With their gummy form, they provide a convenient alternative to traditional pill-based supplements, appealing especially to those who may struggle with swallowing tablets.
    • Nutrient-Rich Formula: Each serving of these gummies includes the recommended 400mcg of Folic Acid, vital for fetal development and recommended by the NHS. The gummies also contain other important pregnancy nutrients like Vitamin D and Vitamin K, supporting overall health during pregnancy.
    • And of course Vegan-Friendly: These gummies are suitable for both vegans and vegetarians, made in an independently certified facility to ensure quality and purity.
  • Advanced Clean Label Prenatal Multivitamin by Igennus
    • Scientifically Formulated: Developed by in-house doctors and nutrition scientists, this supplement is tailored to meet the heightened nutrient requirements during pregnancy, covering 100% of the daily values for 18 essential vitamins and minerals.
    • Pure and Clean Ingredients: The product is rigorously tested for heavy metals and is lab verified. It contains no unnecessary additives like silicon dioxide, magnesium stearate, or titanium dioxide. It is GMP manufactured in the UK, with packaging that is recyclable and BPA-free, ensuring a high standard of safety and environmental consciousness, suitable for vegans.
    • Optimized for Development and Digestion: Features high-absorption magnesium and calcium from algae for bone development, while choline supports brain and spinal cord development. Bioactive forms of nutrients like folate, B12, and beta-carotene enhance health benefits. Additionally, the gentle chelated forms of iron, zinc, and copper, along with a twice-daily dosing regimen, ensure optimal nutrient absorption and are easier on the stomach.
  • Natures Aid Pregnancy Multi-Vitamins and Minerals Tablets
    • Comprehensive Nutritional Support: This formula is carefully balanced to provide essential nutritional support before, during, and after pregnancy, featuring 23 vital vitamins and minerals that contribute to overall health and vitality.
    • Key Ingredients for Pregnancy: The inclusion of 400 µg of Folic Acid is pivotal, as it supports fertility and plays a crucial role in fostering a healthy pregnancy, helping to prevent neural tube defects in the developing baby.
  • Pregnancy Multi Vitamin and Mineral by Together Health
    • Balanced Support for Mums and Babies: Developed by a leading nutritionist in line with the latest governmental and European Food Standards Agency guidelines, they are crafted with whole food ingredients for a safe, clean experience that is gentle on the stomach.
    • Optimal Nutritional Content: The supplement provides 400 mcg of folic acid in its natural folate form and Vitamin A as beta carotene, which is safe for pregnancy.
    • Note: There were pretty bulky to swallow when I used them.
  • Vegavero Vegan Pregnancy Vitamins
    • Highest Quality Ingredients: This prenatal supplement is crafted using only the highest quality, bioavailable ingredients to ensure optimal nutrient absorption during pregnancy and breastfeeding.
    • All-In-One Nutritional Support: The comprehensive formula of this multivitamin includes 11 essential vitamins, 5 crucial minerals, DHA, and ginger extract, all integrated into one product for ease of use. To maximize the absorption of fat-soluble vitamins (A, D, E, K) and omega-3 fatty acids.
    • Laboratory Tested & Made in Germany: Proudly produced in Germany under strict HACCP quality standards, these supplements are laboratory tested for purity and safety, ensuring they meet the highest regulatory standards.
  • MY FAVOURITE – Bump & Me Pregnancy Vitamin Gummies for Women with Folic Acid by Known
    • Essential Prenatal Support: This supplement is designed to support crucial developmental stages with the right amount of nutrients needed for both mother and baby during the early days of pregnancy.
    • Combat Pregnancy Fatigue: They are crafted with a unique blend of eight essential pregnancy vitamins and minerals that not only boost maternal folate status but also support immune function and claim to help alleviate tiredness and lethargy throughout pregnancy.
    • Delicious and Nutritious: They are tasty and produced in compliance with Good Manufacturing Practices (GMP) standards.
    • Winner: These were the ones I went for in the end and I was happy with my decision.

Supplements can help fill any nutritional gaps, but they should never replace a well-rounded, balanced diet. and it’s important to approach them with caution.

Unlike medications, supplements are not regulated with the same strict standards, so choosing high-quality products from reputable brands is essential.

If you would like my pregnancy nutrition guide – written in collaboration with a dietician, please sign up below.

As always, if you have any concerns regarding your diet during pregnancy, it is always best to speak to a dietician.

Remember, no sweat mama, you’ve got this <3

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