Vitamins and Minerals During Pregnancy

While pregnant, it is particularly essential that you get certain vitamins and minerals. Below you can read about these needed vitamins and minerals and in which foods you can find them.


Folate is a B vitamin which is recommended as a supplement at least one month before becoming pregnant and up until the third trimester (and beyond) of pregnancy to prevent fetal birth defects like spina bifida. It is also recommended that you get natural folate, which is found in green vegetables like spinach and broccoli, whole grain cereals and other fruit and vegetables.


As always for vegans, a daily supplement of vitamin B12 is recommended.

Vitamin D

When being out in the sun, you get vitamin D, however, in more temperate climates, daily Vitamin D supplementation is especially important where there is little sun during winter.

Omega 3

Algae based DHA oil, Udo´s choice, Happy Delight and other plant oils are great sources of omega-3 fatty acids, which are essential for brain development of a fetus. These can all be purchased in health food stores - just be sure to buy a high-quality oil.


Dark, leafy green vegetables, whole-grain cereals, almonds and spinach all contain calcium. In addition, another good source is calcium-fortified soy and rice milks (just remember to shake the bottle well before use, so the calcium doesn’t lay on bottom).


Iron is found in dark, green leafy vegetables, nuts and seeds, soy beans and lentils, whole grain and dried fruit, such as apricots, raisins and prunes. Iron from plants is best absorbed with vitamin C. So try drinking a glass of fresh made orange juice or eat some slices of red bell pepper together with the iron-rich food. Iron supplements should be taken when iron stores are low, with advice from a doctor or health practitioner. Low iron counts are common among pregnant women, especially during the last months of pregnancy.

Multivitamin- mineral

A daily multivitamin-mineral tablet also provides mothers with invaluable micro-nutrients.

*All of the above mentioned vitamins and minerals are important for healthy fetal development and growth. Calcium is necessary for the development of the little one’s skeleton, while vitamin D is needed to absorb calcium. Omega-3 is important for the development of the little one’s brain, while iron gives oxygen to the cells, which helps vital organs to grow.

If you have any further questions about your diet, please take a look at this professional vegan nutritional website, created by physicians and dietitians.

Healthy Eating for Two; Specific Nutrients

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