Do Pregnant Vegans Need to Take B12? Essential Tips for a Healthy Pregnancy

Navigating the world of nutrition during pregnancy can be quite the adventure, and for those adopting a vegan lifestyle, there may be additional considerations to keep in mind. One of those important nutrients to focus on is vitamin B12, which plays a key role in the development of your little bundle of joy. So, let’s delve into whether pregnant vegans need to take B12 supplements to ensure they’re providing all the essential nutrients required for a healthy pregnancy.

Now, we all know that a well-balanced diet is essential for both mom and baby during this exciting time. Vitamin B12, in particular, is vital for the proper functioning of the nervous system and can be found predominantly in animal-based products. But fear not, vegan mothers-to-be! There are options to ensure that you’re getting the right amount of vitamin B12 for you and your growing baby.

Several plant-based foods are fortified with B12, making them accessible sources of this essential vitamin. However, it’s also recommended for pregnant vegans to consider taking B12 supplements, as the body’s need for this nutrient increases during pregnancy source. So go ahead, dish up those delicious veggies and make room on your plate for some B12-rich, fortified foods or supplements! With careful planning and a side order of humor, vegan moms-to-be can confidently nourish their body and baby with all the nutrients they need, ensuring a happy, healthy journey through pregnancy.

Understanding B12 and Its Importance

Vitamin B12, also known as cobalamin, is crucial to our body’s overall functioning. It is especially important for both the mother and the developing fetus during pregnancy. In this section, we will dive into the role of B12 in the body and how B12 deficiency can impact pregnancy.

Role of B12 in the Body

Vitamin B12 contributes to various bodily functions, including:

  • Red blood cell formation: B12 helps produce healthy red blood cells, which transport oxygen throughout the body.
  • Nervous system support: Our nerves rely on B12 for their protective myelin sheaths, which allow nerve signals to transmit properly.
  • DNA synthesis: B12 is involved in creating the genetic material (DNA) that directs the growth and development of all cells in our body.

It is also worth mentioning that B12 works in tandem with another B-vitamin called folic acid to reduce homocysteine levels in the body, keeping our cardiovascular system in tip-top shape.

B12 Deficiency and Its Impact on Pregnancy

Now, let’s chat about what happens when there’s a lack of B12 in our bodies, particularly during pregnancy.

  • Anemia: A B12 deficiency can lead to anemia—when our body doesn’t have enough red blood cells to function effectively. This can result in fatigue, weakness, and shortness of breath for expecting mothers.
  • Nervous system complications: In serious cases, a B12 deficiency can cause irreversible damage to the nervous system, potentially affecting the baby’s brain and spinal cord development.
  • Neural tube defects: Inadequate B12 levels have been linked to an increased risk of neural tube defects, which are severe congenital malformations of the brain and spine.

Given these potential risks, it’s no surprise that pregnant vegans—who may struggle to get enough B12 from their plant-based diets—may need to take B12 supplements or consume B12-fortified foods. As cobalamin is generally found in animal products, it’s crucial for vegans to plan their intake carefully to ensure the healthiest possible pregnancy. And remember, even though B12 sounds like the new kid on the block of essential vitamins, don’t underestimate its impact on your body (and your baby’s).

Vegan Diet and B12 Consumption

B12 Sources in Vegan Diet

Vitamin B12 is essential for our bodies, but it is a bit tricky when it comes to its sources in a vegan diet. On the bright side, fortified foods and supplements are here to save the day (and your B12 levels). Vegans can obtain B12 by consuming fortified plant milks, cereals, and soy products like tofu. Nutritional yeast, which adds a cheesy flavor to your dishes (without the moo), is also often fortified with B12.

But wait, there’s more! Some natural plant-based sources can help you catch those elusive B12 molecules. Tempeh, a delicious and versatile soy food with a variety of textures, is known to contain small amounts of B12 produced by the bacteria during fermentation. Seaweed, a gift from the ocean, can also contain vitamin B12, but be cautious about relying on it as the levels vary widely.

Challenges in Meeting B12 Needs

While a vegan diet is packed with a rainbow of nutrients, meeting the recommended B12 intake can pose some challenges. Plant-based sources of B12, such as seaweed and tempeh, are not always consistent or reliable enough to solely rely on them. Don’t fret yet, as fortified foods and supplements come to the rescue!

Vegans are recommended to consume fortified foods two or three times a day to get at least three micrograms of B12 daily, or take a B12 supplement providing 10 micrograms daily. Pregnant vegans should take a supplement providing 2.6 mcg of B12 to ensure they meet the recommended daily allowance.

Embrace the wonders of modern science and fortify your vegan meals with B12. Remember, a well-planned vegan diet can not only meet your B12 needs but also keep you smiling and healthy during your life adventures.

So go ahead, sprinkle some nutritional yeast on your popcorn, gulp that fortified plant milk, and keep your B12 game strong! Cheers to a healthy vegan journey!

Supplementing B12 for Pregnant Vegans

Pregnant vegans may find it challenging to get enough vitamin B12 from their diets alone. Thankfully, there are B12 supplements available to ensure they maintain healthy levels of this crucial vitamin.

Determining the Right B12 Supplement

There are different forms of B12 supplements available, such as pills, sublingual tablets, and injections. One common form is cyanocobalamin, which is easily found and relatively affordable. However, it’s always wise to consult with a doctor or dietitian to determine the most appropriate supplement type and form for your specific needs, as each individual’s absorption capabilities may differ.

Recommended Daily Allowance for Pregnant Women

So, how much B12 should a pregnant vegan take? It’s recommended that pregnant and lactating vegans should supplement their diets with 4 µg/d of vitamin B12. But let’s get clear, it’s µg (micrograms), not mg (milligrams) – every little tiny bit counts here! Remember, it is important to adhere to the recommended daily allowance (RDA) for B12, as a deficiency can pose risks to both the mother and baby.

Safety Precautions for B12 Supplementation

Safety first! B12 supplements are generally considered safe, but it’s crucial to follow the RDA and opt for a trusted brand. Always consult with a healthcare professional before beginning any supplementation, especially during pregnancy. They may even share an entertaining story or two about their experiences with B12-shy pregnant vegans – just the kind of lighthearted humor we all need!

In summary, supplementing B12 as a pregnant vegan is essential for maintaining healthy levels of this vital vitamin. Collaborate with a healthcare professional to choose the right supplement and dosage, and enjoy this exciting – and sometimes humorously challenging – journey towards a healthy vegan pregnancy!

Other Essential Nutrients for Pregnant Vegans

Iron, Folate, and Choline for Pregnancy Health

Iron is vital during pregnancy, as it helps deliver oxygen to both the mother and the baby. Good vegan sources of iron include beans, nuts, and dark leafy greens. Don’t forget Vitamin C, which improves iron absorption – squeeze some lemon on your salad, and you’re good to go!

Folate is another essential nutrient not to be overlooked. Found in foods like chickpeas, beans, and green vegetables, it supports the baby’s neural tube development. Now you have an extra reason to love hummus!

Choline is also important for pregnant vegans. While there are no magical choline-rich veggies, you might consider taking a supplement to ensure you get enough. Choline, not just for carnivores!

Vitamin D and Calcium for Bone Health

Vitamin D and calcium form a power duo promoting bone health for both mommy and baby. Pregnant vegans should get their daily dose of calcium through fortified plant milk, tofu, and kale (never underestimate the power of leafy greens!).

For Vitamin D, the sunlight is your best friend! That, or a trusty supplement. Remember, it’s important to get enough, but don’t overdo it – you don’t want your skin looking like a ripe tomato.

Iodine and Protein for Baby’s Development

Iodine is essential for pregnant vegans, as it supports the development of the baby’s brain and thyroid. Seaweed is a delicious vegan source of iodine – miso soup, sushi rolls, or a simple seaweed snack pack quite the iodine punch. If you’re not feeling seaweedy, an iodine supplement will do the trick.

Let’s not forget protein. While pregnant, aim for 1.1 g of protein per kg of body weight. Delicious vegan protein options include:

  • Quinoa: A versatile superfood that can be made savory or sweet.
  • Lentils: Perfect in soups, salads, or even as a meat substitute
  • Edamame: The perfect appetizer, enjoyed both warm and cold!

Keep in mind that veganism and humor go hand in hand (yes, you can still have fun while eating plants). Enjoy your nutrient-rich vegan pregnancy journey with a side of wit and a generous dose of lightheartedness!


The importance of vitamin B12 for pregnant vegans cannot be overstated. As a vital nutrient for brain function, and nerve and blood cell health, B12 is essential for all individuals, especially expectant mothers. With the knowledge that B12 is primarily found in animal-based foods, it’s crucial that pregnant vegans who may have limited options remain vigilant about their B12 intake.

Fortunately, B12 supplementation offers a reliable solution. Studies have recommended that pregnant and lactating vegans supplement their diets with 4 µg/d of vitamin B12 to maintain proper levels. Additionally, many meat substitutes and fortified foods are available to ensure adequate consumption.

Incorporating humour, we could say B12 is like your vegan burrito’s favourite ingredient: it might not always be visible, but it’s essential for a satisfying and balanced meal!

In conclusion – oops, I promised not to say that, so let’s use nudge nudge instead – nudge nudge pregnant vegans: Don’t forget your daily dose of B12 to keep your body happy and your baby as healthy as an organic kale smoothie!

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