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A Vegan Diet During Pregnancy

Dear Mama-to-be,

Alternative diets are becoming more and more popular. Young adults in particular are increasingly eating vegetarian or even vegan. In addition, many influencers show us how to live vegan throughout pregnancy and beyond… But is this really healthy, or are you harming yourself and your baby? Let’s have a closer look on vegan diets during pregnancy.

What nutrients are especially important for me as a vegan during pregnancy?

Of great importance are:

  • Vitamin B12
  • Vitamin D
  • Omega-3 fatty acids
  • Iodine
  • Iron
How can I ensure a healthy and balanced diet during pregnancy?

In addition to a varied diet, blood count is an important step to get an overview of your nutrient balance. Just ask your doctor. Otherwise it’s a case of: Take the wooden spoon in your hand and try out a few new recipes. That way you know exactly what and how much of it you have.

What supplements should I take as a vegan during pregnancy?

The range of supplements is large. However, this does not mean that all food supplements are good and useful. If you are unsure, talk to your doctor. He or she is the expert and will give you advice and support. This way, the right dosage is no problem!

Veganism – A New Trend

Current studies show that people are becoming more conscious of their diet. Especially during the Corona pandemic, many used the time to rethink their consumer behavior and change their diet. Let’s take Germany as an example. By the end of 2020, 1.13 million Germans classified themselves as vegans, and the trend is rising. For many vegans, it is clear that once vegan, they would be very reluctant to go back to a normal, omnivorous diet. But especially during pregnancy and breastfeeding, besides the balanced intake of nutrients, there is something else in focus, or rather someone else entirely: Your baby!

However, this particular challenge can be mastered with the right measures and the appropriate expertise. So pay attention and take the wooden spoon in your hand. Because one thing is certain: cooking for yourself is indispensable for a conscious, balanced and healthy diet.

I myself am neither vegetarian nor vegan, but many of our MOVE IT MAMA users and also many of my close friends now eat a vegetarian or vegan diet. During my second pregnancy, I also cooked a lot myself, which has become much easier for me since the birth of my first son four years ago. With a child, you change your everyday life quite a bit: regular and nutritious meals have become a top priority.  But back to the vegans 😊 If you will live through your pregnancy completely vegan, then the grip to the wooden spoon is definitely necessary!

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Vegan throughout pregnancy

In general, it is not advisable to switch to a vegan diet shortly before or during pregnancy. The risk of unknowingly creating a nutrient deficiency is too dangerous, which can have severe consequences, especially during this special time. However, no matter when you decide to give up all animal products from now on, inform yourself well beforehand and consult your doctor! A regular blood count can provide valuable information about your nutrient balance. Not only will you get a better overview, but you will also be able to counteract fatigue, general malaise, and mood swings. These are all signs of a nutrient deficiency.

Fortunately, thanks to a wide range of food supplements, getting enough nutrients is much easier today than it was 30 years ago. Official institutions now even advise certain supplements for pregnant women, regardless of their diet. Once you have had a blood test, you can then consult your doctor accordingly. The important thing here is: Food supplements do exactly what their name suggests: They supplement. However, this does not mean that they can compensate for an unhealthy diet or even replace a balanced diet! So be careful, by far not all nutrient preparations that are advertised as good and necessary are conducive to a balanced and healthy diet!  Nevertheless, a German study recently showed that around 97 percent of the pregnant women who took part take at least one supplement during pregnancy. So more and more mamas-to-be are aware of the useful effect of these inconspicuous little helpers. If you would like to get more information have a look on our blog series about nutrition during pregnancy! 😊

Important Nutrients during Vegan Pregnancy

Vitamin B12

Most vegans are already familiar with vitamin B12 as the best-known nutrient to supplement. After all, the structured intake of the nutrient produced by microorganisms is the be-all and end-all of a vegan diet. This is because it is practically only found in animal products in sufficient quantities. Vitamin B12 plays an important role in the development of the nervous system. During pregnancy, an intake of 3.5 µg is recommended. During breastfeeding, this is increased to 4 µg. You can supplement the vitamin in various forms: tablets, chewable tablets, drops, toothpaste or injections. Depending on what seems best to you.

My tip: Especially with vitamin B12, a higher dosage can’t hurt. This is because the body can easily excrete the superfluous vitamin through the urine.

 

Vitamin D

Unfortunately, the ever-radiant sun in Los Angeles cannot be compared to our German sunshine. Therefore, taking vitamin D is absolutely necessary, especially during the winter months from October to March. In order to avoid a seasonal energy deficiency, you should at least take 20 µg (800 I.U.) of vitamin D3 as a dietary supplement during this period – regardless of your diet. This applies all the more to vegans, as the amount of vitamin D in plant foods varies greatly and is usually too low. While vitamin D2 is of plant origin, animal vitamin D3 is better absorbed by the body. In the warmer months, you should make sure you get a natural supply through sufficient sunlight. Experts recommend at least three hours of direct sunlight daily. If you can’t meet this, think about taking the necessary supplements 😉

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Omega-3 fatty acids

As a basis for your baby’s brain development, the correct intake of omega-3 fatty acids is particularly important. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are particularly essential in this context. However, these are only contained in fatty fish in the form that is important for the body. However, the fact that fish also consume the nutrient through algae means that fish can be bypassed as an intermediate carrier. Instead of taking in omega-3 fatty acid via low-proportion α-linolenic acid sources such as linseed, hemp and rapeseed oil, pregnant vegans should turn to algae. However, you should also bear in mind that algae in general can accumulate high levels of lead, cadmium, aluminium and arsenic. Thus, they are a known source of pollutants. Pregnant and breastfeeding women are recommended to supplement with 200 mg of DHA per day. Particularly popular for supplementation are flax or olive oil enriched with DHA, as well as food supplements in capsule form, which you can easily get in the drugstore. 😊

My tip: I myself have also tried the vegan seaweed version and have to admit that the taste takes a lot of getting used to. But there are alternatives that have a lemon flavour, which makes the oil directly much tastier.

 

Iodine

Iodine is particularly important for your baby’s development. That’s why the DGE recommends integrating food supplements into your diet from the 1st trimester of your pregnancy. However, it is important to pay attention to the right amount, as an overdose can be quite harmful. With an omnivorous diet, it is also possible to take in iodine through meat and dairy products. However, this is not an option for vegans. Instead, they can resort to algae. Nori leaves, also called sushi algae, are very popular. However, pregnant women should not consume more than 20 mg/kg iodine.

 

Iron

Did you know that a 100 % higher amount of iron is needed during pregnancy? When I first heard about this, it surprised me too. However, with a little planning, this is possible even on a plant-based diet. Popular iron-rich foods among vegans include millet, legumes and seeds, for example. You should also keep in mind that other foods can inhibit your iron absorption. Additionally, iron deficiency during pregnancy is not a purely “vegan problem”, but is estimated to occur in almost every second pregnant woman.

As you can see, there is a lot to consider when eating a vegan diet. Especially during pregnancy, when a balanced nutrient intake is essential for you and your baby, this can be a mammoth task. If you choose a vegan diet despite this challenge, you should definitely discuss it with your doctor and gynecologist. They are the experts and can best help you with their knowledge and experience. 😊

Personally, I deliberately decided against a vegan or vegetarian diet during pregnancy because I had to admit to myself that my knowledge in this area was simply too limited. But every mummy is different. You should decide what is best for you.

For all moms, I have another exciting topic next week when we continue our pelvic floor series here. Then I’ll answer all your questions about one of our most important muscles in the abdomen, the sphincter. Did you know that a defective sphincter is very common after birth? I’ll share what to do in this case and how to take the right preventive measures with you next week 😉

Until then: Keep it Moving,

Your Birte

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