What Are the Risks of a Vegan Diet During Pregnancy?

A vegan diet during pregnancy can in some cases lead to a lack of various essential nutrients. With a purely plant-based diet, there is a risk, among other things, that the pregnant woman will have an undersupply of proteins, nutritional energy, long-chain omega-3 fatty acids, iron, calcium, iodine, zinc, vitamins B2 and B12, and vitamin D. It is therefore important that the vegan diet during pregnancy is well planned and that the pregnant woman is regularly examined by the doctor and has her values ​​checked.

Since the need for nutritional energy increases during pregnancy, a mother-to-be should consume around 250 additional calories per day from the fourth month of pregnancy, even if she is following a vegan diet. However, the need for certain nutrients increases even more than energy consumption: Vegans should ensure an increased intake of proteins, long-chain fatty acids, vitamins A, B6, B12, and folate as well as iron, zinc, and iodine, especially from the fourth month of life. It is therefore particularly important to pay attention to the selection of foods with a high nutrient density, such as fruit, vegetables, whole grain products, and legumes.

If there is a lack of protein intake during pregnancy, there is a risk of growth retardation and disorders of the child’s psychomotor development. In order to cover the approximately 20 percent increased protein requirement in pregnancy from the fourth month, a combination of different vegetable protein sources is recommended – for example, soy and cereals. Legumes, nuts, and oilseeds also support the protein intake of pregnant women.

If the mother does not get enough iron through a vegan diet during pregnancy, the lack of the trace element can make itself felt in the child through anemia and disorders in psychomotor development and behavior. Vegans can meet their iron needs with legumes, nuts and seeds, and whole grains. A combination with foods rich in vitamin C ensures that the body absorbs the iron better. In consultation with the doctor, iron can also be taken in the form of dietary supplements.

It is also important to ensure a sufficient supply of minerals and trace elements such as calcium and zinc. Whole grains, oilseeds, nuts, and legumes are suitable for zinc intake. Vegan sources of calcium are nuts, sesame, kale, or amaranth, foods fortified with calcium (e.g. oat milk), or calcium-rich mineral water.

In order to prevent iodine deficiency, both vegans and mixed dieters should consume around 100 to 150 micrograms of the trace element in tablet form during pregnancy. Otherwise, there is a risk, among other things, of thyroid dysfunction in the newborn.

In order to ensure an adequate supply of certain long-chain omega-3 fatty acids, vegan women should also take a teaspoon of linseed oil daily during pregnancy. A deficiency can otherwise cause neurological disorders in the child.

Particular attention must also be paid to the supply of vitamins in a vegan diet during pregnancy. Vegans should have their levels checked regularly by their doctor, as should their supply of minerals and trace elements.

For example, vitamin B12 is only found in animal products and, in the case of a vegan diet, must also be taken in the form of supplements when you are not pregnant. Since vitamin B12 is transferred to the newborn through breast milk, adequate supply during pregnancy is vital. Otherwise, there is a risk that the infant will suffer neurological damage, blood formation disorders, and developmental delays.

During the winter months, when vitamin D is less synthesized through the skin from sunlight, pregnant vegan women should also take vitamin D supplements to avoid deficiency symptoms such as rickets. In addition, mushrooms also contain a significant amount of vitamin D. The supply of beta-carotene, which is converted into vitamin A, can be covered by fruits and vegetables such as carrots, broccoli, or apricots, while bananas, avocados, walnuts, legumes or cabbage supply vitamin B6. A good folate supply, especially in early pregnancy, is essential for the healthy development of the child. It is therefore recommended to take a vitamin supplement with 400 micrograms of folic acid before the start of pregnancy. In addition, a folate-rich diet is of course extremely important. The vitamin is found in green leafy vegetables, legumes, and whole grains, among other things.