If you are vegan and pregnant, your doctor will probably advise you to take prenatal supplements in concert with a well-balanced diet. You will need more of certain nutrients, including folic acid, iron and calcium. According to the March of Dimes, prenatal supplements can help prevent low birth weight, premature birth, anemia and osteoporosis in the mother, and spinal tube impairments in the baby, among other established health benefits. However, you may wonder how and where to find supplements that are free of animal products. Ask your doctor any questions you may have about prenatal supplements.
Necessary Nutrients
Unless your doctor advises differently, the Cleveland Clinic recommends that your prenatal supplement contain 15 mg zinc, 30 mg iron, 200 to 300 mg calcium, 4,000 to 5,000 IU or international units vitamin A, 1.5 mg vitamin B-1 or thiamine, 1.6 mg vitamin B-2 or riboflavin, 17 mg vitamin B-3 or niacin, 2.6 mg vitamin B-6 or pyridoxine, 2.2 mcg vitamin B-12, 800-1,000 mcg folic acid, 70 mg vitamin C, 400 IU vitamin D, and 10 mg vitamin E. The Physicians Committee for Responsible Medicine, a group that advocates for a vegan diet, suggests a DHA microalgae supplement, along with foods like flax, walnuts and soy, to meet pregnancy's increased omega-3 fatty acid requirements. Follow the American Pregnancy Association's "Nutrient Guidelines" for your daily vitamin and mineral intakes. Just like too little, too much of a particular nutrient, especially iron or vitamin A, can be harmful.
Animal Ingredients
Although vegetable, mineral and synthetic alternatives generally exist, animal ingredients are commonplace in prenatal supplements. Vegans should be especially alert to vitamin A, sometimes synthetic but possibly made from liver; vitamin D-3, extracted from lanolin in sheep's wool; and gelatin, derived from animal skins and bones, often even when it is kosher-certified. Some supplement manufacturers now use gels or gums of vegetable or synthetic origin. "Vegetarian Journal's Guide To Food Ingredients" describes the sources for many compounds that end up in prenatal supplements.
Finding Vegan Brands
Ask your doctor and/or pharmacist for a recommendation. Find out which companies People for the Ethical Treatment of Animals or PETA has certified as "cruelty-free," including vitamin manufacturers like Food Lion, Nature's Plus, Pathmark Stores, Schiff's and Trader Joe's. However, as of this writing, PETA's listing does not contain Deva Nutrition, one of the best-known vegan and vegetarian supplement makers, probably because of PETA's strictly vegan policies.
Making Supplements Affordable
Your private health plan, state Medicaid or state Children's Health Insurance Program or CHIP may help relieve the expense of doctor-prescribed vegan prenatal supplements. If you are currently uninsured, HealthCare.gov can direct you to free or affordable pregnancy care that may include financial assistance with your vitamins. If you have to pay out-of-pocket for your prenatal supplements, please be assured that over the counter brands, including generics and store brands, are often of comparable quality to the higher-cost prescription brands. Look for coupons, sales and special deals at pharmacies, large chain stores or health food stores.
References
- American Pregnancy Association: Nutrient Guidelines
- HealthCare.gov: Pregnant Women
- March of Dimes: Vitamins and Minerals During Pregnancy
- People for the Ethical Treatment of Animals: Search for Cruelty-Free Companies and Products
- Physicians Committee for Responsible Medicine: Vegetarian Diets for Pregnancy
- Vegetarian Resource Group: Vegetarian Journal's Guide To Food Ingredients; Jeanne Yacoubou
Member Comments