Raising a child is challenging, to put it nicely. Many women look forward to becoming pregnant, but it also comes with its share of challenges. In the end, newborns get all they need to grow from the person carrying them. As a result, it's crucial that pregnant women (and those who hope to get pregnant) take good care of themselves, and one method to do so is by consuming prenatal vitamins. Find out more about prenatal vitamins, including whether or not they are suitable for vegans and which brands are the most highly recommended.
Vegan prenatal vitamins are specifically designed to meet the nutritional needs of women who are pregnant or trying to conceive, and who follow a vegan or vegetarian diet. They are important because pregnancy increases the demand for certain nutrients, such as folic acid, iron, and calcium, and it can be challenging to get enough of these nutrients from a plant-based diet alone.
In general, it's recommended that all women who are pregnant or trying to conceive take a prenatal vitamin to ensure that they get the necessary nutrients for a healthy pregnancy. However, it's especially important for vegan and vegetarian women, as their diets may be lower in certain nutrients.
What exactly are prenatal vitamins?
There is probably a wide selection of prenatal vitamins available at the local drugstore. They're fairly similar to multivitamins, with the exception that they contain higher doses of elements like folic acid and iron, which are particularly important during pregnancy. According to Tok-Hui Yeap RD, CSP, founder of Kinder Nutrition, “[Prenatal vitamins] help mothers-to-be acquire appropriate critical vitamins and minerals.” They promote the health of the mother and the developing child.
Prenatal vitamins are recommended for who?
Women who are expecting should definitely take prenatal vitamins. But, Yeap makes an important point that persons attempting to conceive should also think about taking them. As a crucial element of preparation for pregnancy, they can assist ensure that expectant mothers get adequate nutrition. Think of it as storing up, suggests Healthline contributor and writer Sarah Bradley. If you're getting plenty of the things you need, you can afford to give some of them to your growing child.
Is it safe to take prenatal vitamins?
To be sure you're getting the correct kind of prenatal vitamins, it's a good idea to talk to your doctor. Prenatal vitamins may be purchased without a prescription from any drug store. Prenatal vitamins are not meant to be taken by women who are not pregnant or who do not want to get pregnant. For example, they have a lot of folic acid and iron, both of which might do more damage than good if you take more than the recommended daily quantity.
What about vegan prenatal vitamins?
Yet, there are many vegan prenatal vitamins to choose from, even if not all of them are. Omega-3 fatty acids, vitamin D3, vitamin B12, and choline are the most often consumed vitamins that are not vegan, according to Yeap. Yet owing to today's scientific knowledge and culinary innovations, we have options that are safe for vegans. She goes on to explain that algal oil is a good source of omega-3, and lichen is a form of fungus that can be used to extract vitamin D3. She then suggests trying “vegetables or beans for choline” and “nutritional yeast or nori for B12.”
What about a vegan diet during pregnancy?
Several authorities agree that veganism is a healthy option for expecting mothers. Yeap emphasizes, however, that this “well-planned vegan diet” is necessary. “vegan mothers-to-be need to make sure that they are consuming appropriate critical nutrients to maintain their health and also the growth of their kid,” she writes.
According to Yeap, vegan pregnant women often lack essential nutrients such vitamin B12, vitamin D, choline, iron, protein, calcium, zinc, and iodine. But, if you keep a tight eye on your food and take a prenatal vitamin, being vegan during pregnancy shouldn't pose any dangers. Consume a wide variety of plant-based foods and take precautionary supplements to assist ensure a healthy pregnancy, adds Yeap. But, if you have any concerns, you should talk to your doctor.
When choosing a vegan prenatal vitamin, it's important to look for one that provides the following key nutrients:
- Folic acid (400-800 mcg per day)
- Iron (27-30 mg per day)
- Calcium (1000-1300 mg per day)
- Vitamin D (600-800 IU per day)
- Vitamin B12 (2.6 mcg per day)
Other important nutrients to look for in a prenatal vitamin include iodine, zinc, and omega-3 fatty acids.
Some popular vegan prenatal vitamins include Garden of Life Vitamin Code Raw Prenatal, Deva Vegan Prenatal Multivitamin, and Rainbow Light Prenatal One Multivitamin.
It's important to speak with a healthcare provider before starting any new supplement regimen, including prenatal vitamins. They can help you determine the best dosage and type of prenatal vitamin for your individual needs.
RECIPES
Here are five vegan recipes that are rich in the nutrients needed for a healthy prenatal diet:
Lentil and Spinach Soup
Tofu and Vegetable Stir-Fry
Quinoa and Black Bean Salad
Vegan Lentil Shepherds pie
Vegan Banana Oat Muffins
