Pregnancy is such an exciting time but also a time filled with many different emotions. I know that when I was first pregnant, I was immediately interested in learning all that I could to help support my vegan pregnancy. There are some key nutrients that all predominately plant-based eaters need to be mindful of but even a few more that are of the utmost concern during pregnancy. As a plant-based vegan dietitian who has been vegan for over 10 years, I wanted to provide you with a guide in helping to determine the best vegan prenatal for you. Keep in mind that vitamin supplementation in highly individualized and does depend on your overall diet as some vegan’s need more or less of particular nutrients to help fill in the nutritional gaps of your diet. Also keep in mind that the below prenatal vitamins are not only great for vegans and vegetarians because of the vitamins and minerals they offer but also because they are made vegan without any additives or fillers. This is important if you are following a vegan lifestyle because some vitamins will include an animal derived source of Vitamin D3 or use gelatin in the capsule. Other prenatals may be in a plant-based capsule and use lichen (a vegan source of Vitamin D3) but they include a source of animal/fish derived DHA (important for brain development). While not all prenatal vitamins listed below contain omega-3 fatty acids or DHA, the ones that do are vegan and use a form of algae (that the fish eventually eat) – gotta love those middle men, right?! See which vegan prenatal vitamins stack up to the competition and which ones may be the best for you to try.
Mama’s Select is a broad spectrum prenatal vitamin with methylated folate and methylated Vitamin B12 for easier digestion and absorption. Many vitamin companies package their products with only a 30 day supply which means you have to remember to order/buy more frequently but Mama’s Select comes in a 90 capsule or 3 month bottle to last you a while so you can focus on other things. As many prenatals, there is very little calcium and no magnesium (as both are such large minerals). However, because of the increased need for both minerals during pregnancy, it would likely be a good idea to consider an additional vegan calcium and magnesium. Find Mama’s Select Prenatal Plus HERE.
Pink Stork is a Female, Women-Owned and Operated company based in Florida that started creating cleaner pregnancy products and vitamins including their prenatal option. They use a vegan source of DHA and the Vitamin D source is also not animal sourced. There is slightly less of a variety of vitamins and minerals in the Pink Stork compared to some of the other vegan prenatals reviewed which isn’t necessarily a problem depending on your overall intake of specific foods on a vegan or plant-based diet. Pink Stork is still a great option if you want to support a female driven organization and you can find the prenatal vitamin HERE.
Garden of Life has many plant-based and vegan food and supplement products including multivitamin varieties. 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. 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. Check out Garden of Life Organic Prenatals here.
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. The vitamin does not contain omega-3 fatty acids, so a vegan DHA supplement would also be recommended. Find Rainbow Light Prenatal One HERE.
With an Algae source of DHA, Glow Prenatal Vitamins offer mom and baby a wide variety of essential nutrients aside from the usual. With methylated folate and methylated Vitamin B12, Glow Prenatal Vitamins are easy to digest and absorb. Glow Prenatals are one of the only vitamin companies that supports Vitamin Angels 1-for-1 which means that when you buy vitamins from Eu Natural, you aren’t just helping yourself, you are also helping a child in need. Your purchase equals one year of life-saving vitamins to children under five and new mothers who are at risk for malnutrition. Pretty cool, right? Check out Glow Prenatal Vitamins HERE.
Deva is a vegan company that specializes in vegan supplements and vitamins across the lifespan. Started in 2003, they have been making quality products ever since including their Vegan Prenatal Multivitamin that contains a wide variety of vitamins and minerals including a higher dose of Vitamin B12 and Folic Acid to support a healthy pregnancy from the beginning. There is also more choline than in other vitamins which is needed for baby’s brain development and is hard to consume on a vegan diet. Check out Deva’s Prenatal Multivitamin HERE.
With methylated folic acid, methylated Vitamin B12, and a natural form of Vitamin B 6, Mama Bird Prenatals are a great vitamin choice throughout your pregnancy that are easy to digest and easy to absorb. Mama Bird Prenatal don’t have DHA or omega-3 fatty acids (so you’d have to supplement), but there is a digestive blend and probiotics to help upset stomachs or slower GI systems in pregnancy. Mama Bird Prenatal vitamins undergo additional third party testing to ensure the quality of the vitamins remains the same which as a dietitian and a mom, I truly appreciate. There’s not an overabundance of vitamin D (67% RDA in one serving), so if you are on the lower side of vitamin D or deficient, you’d want to supplement with an additional vegan vitamin D supplement a couple times per week. Mama Bird Prenatal Vitamins can be found HERE.
Do you still have questions about which vegan prenatal vitamin may be a good choice for you? Comment below with your question and I’ll do my best to answer them as thoroughly as possible using evidenced based nutrition. Contrary to perhaps what various medical providers have told you or alluded to, a vegan pregnancy can be a healthy, sustainable pregnancy and just like if someone was eating an omnivore diet, a prenatal and DHA supplementation would still be recommended to help support mom and baby through growth and development.