
Vegetarian diet during pregnancy
Pregnancy brings with it many changes and new challenges - including in nutrition. Meeting the increased nutritional needs during this time can be particularly complex for women who follow a vegetarian diet. Although a vegetarian diet can be healthy in principle, it is important to take the special needs of mother and child into account and to specifically compensate for potential nutritional deficiencies.
Why a vegetarian diet is a challenge during pregnancy
During pregnancy, the need for certain nutrients, which are mainly found in animal foods, increases. These include:
- Choline
- Glycine
- Vitamin B12
- Vitamin A (retinol)
- Vitamin K2
- DHA (omega-3 fatty acids)
- Iron and zinc
Many of these nutrients are either not present in plant foods or are not available in a form that the body can optimally absorb. Dietary supplements are helpful, but cannot always provide all nutrients in the required amounts.
Key nutrients and how to cover them
1. Choline
Choline is essential for fetal brain development, placental function and the prevention of neural tube defects. Main sources are:
- Eggs (especially egg yolks)
- Meat and liver
For vegetarian women, a choline supplement is recommended if eggs are not consumed regularly.
2. Glycine
Glycine is the most common amino acid in collagen and is important for the development of the baby's skin, uterus, placenta and organs. Good sources include:
- Bone broth
- Collagen powder
- Gelatin vegetarian alternatives such as sesame seeds and spirulina provide glycine, but not in sufficient quantities.
3. Vitamin B12
Vitamin B12 is essential for cell formation and fetal development. It is found exclusively in animal foods, such as:
- Eggs
- Dairy products
- Oysters Vegetarian women should take a high-quality vitamin B12 supplement to avoid deficiencies.
4. DHA (omega-3 fatty acids)
DHA supports brain development and protects the fetus' brain from inflammation. Plant-based sources of omega-3 such as flaxseed provide ALA (alpha-linolenic acid), but the body can only convert this into DHA to a very small extent. Plant-based DHA supplements based on algae are a good alternative.
5. Vitamin K2
Vitamin K2 is crucial for the development of bones and teeth and ensures that calcium is stored in the bones. Rich sources are:
- Fermented milk products (e.g. yogurt, kefir, cheese)
- Nattō (fermented soybeans)
6. Iron and zinc
While animal heme iron is well absorbed (25% efficiency), plant-based non-heme iron is absorbed much less effectively (2-13% efficiency). The same applies to zinc. Phytic acid in whole grain products can also inhibit absorption. Tips:
- Soaking beans, legumes and whole grains reduces phytic acid and improves mineral absorption.
- Seaweed is a vegetarian source of iron and trace elements.
Additional Nutrition Tips for Vegetarians
Regular consumption of full-fat dairy products :
Provides vitamin A, K2, calcium, iodine and probiotics. Fermented products such as yogurt or kefir are particularly recommended.
High-quality prenatal supplements :
Supplements that contain important vitamins and minerals in a highly absorbable form can be a useful addition to your diet. However, keep in mind that supplements cannot completely replace real food.
The MTHFR gene: An important factor
60% of women carry a mutation in the MTHFR gene, which increases the need for certain nutrients such as choline, glycine and vitamin B12. For these women, a review of their diet is particularly important, as plant-based foods alone often cannot provide these nutrients in sufficient quantities.
Vegetarian diet during pregnancy: a balancing act
A vegetarian diet can work during pregnancy, but it requires careful planning and perhaps some exceptions. Eating eggs, dairy and fermented foods, as well as taking supplements, can help meet nutritional needs. If you are unsure about what adjustments are necessary, you should seek advice from a professional or nutritionist.
A balanced diet is the key to providing the best possible support for you and your baby during pregnancy. Make sure you consume the right nutrients in sufficient quantities - and listen to your body's signals.
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