A well-planned vegetarian or vegan diet can support a healthy pregnancy. A few nutrients need extra attention, though, and a prenatal vitamin is the easiest way to cover most of them. This guide covers what to look for.

The short version

  • A plant-based diet can work in pregnancy. The Academy of Nutrition and Dietetics says well-planned vegetarian diets, including vegan diets, are healthful, nutritionally adequate, and appropriate for all stages of life, including pregnancy and breastfeeding.
  • Seven nutrients need a closer look: vitamin B12, iron, iodine, choline, DHA, vitamin D, and calcium.
  • Vitamin B12 is the one you can’t skip. It’s found naturally only in animal foods, so if you eat none, it has to come from fortified foods or a supplement.
  • Check your prenatal’s label for B12, iodine, choline, and iron. Many prenatals leave some of these out.
  • Ask your provider whether you should have blood tests for B12, vitamin D, and iron.
  • Folic acid is the same for everyone: 400 mcg a day if you could become pregnant, whatever you eat.

Why a prenatal matters more on a plant-based diet

Plants are rich in folate, fiber, and many other nutrients. The nutrients that are harder to get from plants alone are the ones in the list above. They’re found mostly in animal foods (B12, choline, iodine, and DHA), are absorbed less well from plants (iron and calcium), or depend on sun and fortified foods (vitamin D).

The Dietary Guidelines for Americans advise pregnant women who follow a vegetarian or vegan diet to ask their provider whether they need supplements, including iodine, choline, and omega-3s (EPA and DHA), according to the NIH. That’s a good question to bring to your first prenatal visit.

Nutrient by nutrient

The daily amounts are for women 19 and older, from the NIH.

Nutrient and daily need Plant-based sources What to do
Vitamin B12, 2.6 mcg Fortified foods, such as some breakfast cereals, nutritional yeast, and plant milks, plus dairy and eggs if you eat them Take a B12 supplement or a prenatal that lists it. Ask about a blood test. See Vitamin B12 Deficiency
Iron, 27 mg (the Academy of Nutrition and Dietetics suggests 30 mg for vegetarians and vegans) Fortified cereals, white and kidney beans, lentils, chickpeas, and tofu, eaten with a vitamin C food Take a prenatal with iron and ask whether to check your ferritin. See Iron-Rich Foods for Pregnancy
Iodine, 220 mcg Iodized salt, plus dairy and eggs if you eat them. Seaweed varies enormously, and plant drinks have almost none (soy drink has about 3 mcg a cup) Look for about 150 mcg in your prenatal and cook with iodized salt. See Iodine in Pregnancy
Choline, 450 mg Roasted soybeans, kidney beans, quinoa, wheat germ, potatoes, broccoli, and Brussels sprouts, plus eggs and dairy if you eat them Plan for it on purpose, since prenatals usually contain little. See Choline-Rich Foods for Pregnancy
DHA, no official amount (guidelines suggest 250 mg of DHA plus EPA, with 100 to 200 mg more of DHA) Flaxseed, chia seeds, walnuts, and canola oil have the plant omega-3 ALA, but less than 15% turns into DHA. Algae-based supplements give DHA directly Ask your provider about an algae-based DHA supplement. See DHA and Omega-3s in Pregnancy
Vitamin D, 600 IU Fortified plant milks, juices, and cereals, plus sunlight Check your prenatal’s amount. Vegetarians are more likely to run low, according to ACOG, so ask about a blood test. See Vitamin D in Pregnancy
Calcium, 1,000 mg (1,300 mg for teens) Calcium-fortified plant milks and juices, tofu made with calcium sulfate, and dairy if you eat it Prenatals usually have only about 200 mg, so count your fortified foods. See Calcium in Pregnancy

A few details

  • B12 and folic acid. Large amounts of folic acid can hide the anemia caused by low B12, while nerve damage continues, according to the NIH. That’s one more reason to make sure your B12 is covered.
  • Iron absorbs less well from plants. The NIH says vegetarians need about 1.8 times as much iron as people who eat meat.
  • Calcium from greens. Broccoli, kale, and cabbage are absorbed about as well as milk, but a serving has less calcium. Spinach is a poor source, because only about 5% of its calcium is absorbed.
  • Zinc. The CDC lists zinc among the nutrients to ask about for vegetarian and vegan mothers who are breastfeeding. Ask your provider about it during pregnancy too.
  • Read the label for “fortified.” The B12, vitamin D, and calcium in plant milks, cereals, and juices differ by brand.

Choosing a prenatal

No prenatal covers everything, and none is made only for plant-based eaters, so read the Supplement Facts panel for these:

  • Vitamin B12. Make sure it’s listed. If your prenatal doesn’t have it, ask your provider about adding it separately.
  • Iodine. The American Thyroid Association recommends 150 mcg a day as potassium iodide during pregnancy, according to the NIH. Many prenatals have none.
  • Choline. Any amount helps, but expect it to be small.
  • Iron. About 27 mg is typical. Ask whether yours is enough, since the Academy of Nutrition and Dietetics suggests 30 mg for vegetarians and vegans.
  • Vitamin D. Check the amount in IU or mcg.
  • DHA. Most prenatals don’t include it. Some come with a separate capsule, and algae-based capsules are plant-based.
  • The ingredient list. Vitamin D3 and the capsule or gummy base may not be plant-based, so look for a “vegan” label or ask the maker.
  • An independent testing seal from U.S. Pharmacopeia (USP), NSF, or ConsumerLab. See Are Prenatal Vitamins Safe?.

Gummies often leave out iron and calcium, and that’s true of vegan gummies too. See Gummy vs. Pill vs. Chewable Prenatal Vitamins.

Questions for your provider

  • Should I have blood tests for B12, vitamin D, and ferritin (iron stores)?
  • Does my prenatal have enough iodine, choline, and iron, or do I need more?
  • Should I take a separate B12 supplement?
  • Should I take an algae-based DHA supplement?

If you’re breastfeeding

Your baby depends on your B12. Breastfed babies of women who eat no animal products may get very little, which can put them at risk of nerve damage, according to the CDC. See Prenatal Vitamins While Breastfeeding.

What to do now

  • Read your prenatal’s label for B12, iodine, choline, iron, and vitamin D.
  • Add a reliable B12 source if your prenatal doesn’t have one.
  • Bring the questions above to your next visit.
  • Cook with iodized salt, and eat fortified foods for B12, vitamin D, and calcium.

Related reading

Sources

Updated November 2026. This article is for general information and is not a substitute for advice from your health care provider.