When it comes to vegan prenatal vitamins, there are an increasing number of options available which may leave you wondering…which vegan prenatals are the best or better than some of the competition? Well, as a vegan dietitian who recently had a baby and did **extensive** research on the vegan prenatal vitamins out there and reviewed everything from cost to form of the vitamin (so it was more bioavailable).
It’s also important to note that choosing a vegan prenatal vitamin needs to take into many considerations including any prior deficiencies (like Vitamin D or low levels of Vitamin B12) and also you need to take into consideration your diet overall. For example, some prenatal vitamins focus on only a few high quality ingredients, which may be enough depending on your diet. While other people may benefit from a vegan prenatal that combines a range of vitamins and minerals.
There are many important nutrients your growing baby needs that you should look for in a prenatal including iron, folic acid, Vitamin D, and Vitamin B12. However, there are other very important nutrients that aren’t as commonly found in vegan and non-vegan prenatal multivitamins include DHA/Omega-3 fatty acids, choline, and magnesium. DHA and omega-3s are crucial for brain and eye development. Choline is also very important for brain health and development as more and more studies are showing yet the vitamin industry has yet to catch up and it isn’t in many prenatal multivitamins. Plus, choline is primarily found in eggs and in very small amounts in other foods. So if you are following a vegan lifestyle, you are likely not consuming eggs. Therefore, finding a vegan prenatal with choline or supplementing choline is of the utmost importance. Since this is a post designated to multivitamin prenatal vitamins, you can find Choline supplements HERE.
As also noted, magnesium is an important mineral for mamas to be as it helps prevent constipation (which can happen pretty regularly in pregnancy and in breastfeeding). Magnesium is a large mineral, like Calcium, and it’s virtually impossible for multivitamins to contain either mineral. Both minerals play a role in muscle and nerve functions and there have been many studies showing that decreased levels of magnesium in mothers may have an increased risk of preeclampsia.
OK, so just a recap so far… you’re going to ensure you have a great supplement source of vegan choline, magnesium, omega-3 DHAs (these will come from lichen, not fish to be vegan) annnnd iron, Vitamin D, and Vitamin B12 (just to name a few).
6 Best Vegan Prenatal Vitamins
What We Love: Mama Bird vegan prenatal vitamins highlight the important vitamins and minerals that are especially needed for vegan mamas including iron (67%), zinc (115%), Choline (55%), and Vitamin B12 (214%). There is an enzyme blend that helps ease digestion and even ginger and chamomile (although not entirely if it’s enough to ward off morning sickness, but it may be for some women. This vegan prenatal is easy to digest, has a great assortment of whole food based bioavailable vitamins and minerals and is certified non-GMO and certified to have good manufacturing practices. All of that makes Mama Bird Prenatal a top vegan prenatal contender, especially this AM/PM version that spreads out when you take it for maximum absorbency. Find Mama Bird Prenatal Vitamins HERE.
Considerations: In Mama Bird Prenatal Vitamins, like other prenatal vitamins, there is very little magnesium and a magnesium supplement would likely be recommended. Additionally, there is not any omega-3 DHAs and that would have to supplemented separately.
What We Love: Mary Ruth’s is a newer brand that creates high quality vegan vitamin and mineral related supplements. This liquid vegan prenatal multivitamin is easy on the stomach and contains many vitamins and minerals for you and your growing baby. This non-GMO, gluten-free, no added sugar liquid vitamin is easy to get down. It’s also made with good manufacturing practices. Find Mary Ruth’s Liquid Prenatal Vitamins HERE.
Considerations: A big consideration is that there is no iron in this formula. You can supplement with liquid iron, I recommend Floradix for most vegan pregnant women anyway in addition to a prenatal as iron is such an important mineral for the baby’s development and there is such an increased demand during pregnancy. If you’d rather take only one multivitamin while pregnant, this may not be the best option for you despite how constipating free and easy to get down it is. Also, there’s only 50% of vegan vitamin D3 and many women may need more vitamin D either from fortified milk or additional supplementation.
What We Love: Deva has been making quality vegan vitamins for some time, including these vegan prenatal vitamins. With well over 100% of many B vitamins, these vegan prenatal vitamins can give you an extra boost of energy (that you may need with all that work your body is doing!). The added reassurance that Deva vitamins are all certified 100% vegan by the Vegan Society (who coined the term vegan) may be especially important to you if you do not want to have to read all the fine lines to ensure a product is vegan and with Deva you are supporting a company that 100% believes in creating cruelty-free, high quality products. Check out Deva Vegan Prenatal Vitamins HERE.
Considerations: Over 100% of some of the B vitamins may make your face flush shortly after consumption but you will excrete any extras as B vitamins are water soluble. There is not any omega-3 vitamins in this vegan prenatal and would have to definitely be supplemented additionally.
What We Love: If swallowing pills are no bueno for you, this liquid vitamin makes it ultra-easy on the stomach. It’s a well rounded vitamin with many bioavailable forms of the vitamins. We also love that it includes iodine as that’s a vitamin that many vegans can be low in as there tends to be less use of table salt or other processed foods. This woman owned company makes the prenatal vitamins in the United States and is third party verified for quality. There’s not over 100% of any vitamin or mineral provided, so you don’t have to worry about getting too much or having a negative side effect (like face flushing) from too many B vitamins that can be found in other prenatal vitamins. Find Pink Stork Vitamins HERE.
Considerations: There is not an omega-3 DHA source and there are a lot of other whole food based ingredients that may not have clear benefit during pregnancy.
What We Love: Garden of Life’s Organic Prenatal Vitamin is organic whole food based without gluten or soy combines the power of whole foods to create a vitamin that provides over 20 essential vitamins and minerals that help support a healthy vegan pregnancy. If you are experiencing nausea or you want to try and ward it off, you’ll even find ginger and lemon to help combat those pregnancy nausea bouts. Find Garden of Life Prenatal Vitamins HERE.
Considerations: If you are 100% vegan, it’s important to note that zinc is sometimes needed as supplementation and the Garden of Life Organic Prenatal only contains 23% of the RDA, so depending on your intake, additional zinc may be needed.
What We Love: Most vitamins and minerals provided in the Rainbow Light Prenatal One are not in mega doses with many coming in a 100% of the RDA (except Rainbow Light Prenatal contains >500% thiamin). If you are looking for a prenatal without the mega doses, this may be a good option for you. There’s also a whole food blend and digestive blend for a more well rounded approach to what Rainbow Light provides in a gluten free, soy free, vegetarian capsule.
Considerations: The vitamin does not contain omega-3 fatty acids, so a vegan DHA supplement would also be recommended. Find Rainbow Light Prenatal One HERE.
Hope that helped you navigate the world of vegan prenatal vitamins a bit more and if you have any questions, please comment below – we’d love to help you out!