Vitamin E acts as an antioxidant and helps to protect our bodies from cell damage. We know that having a diet rich in vitamin E provides many health benefits, but supplements are unlikely to have a similar positive effect. Vegans can easily meet their needs through diet by including a few servings of nuts and seeds.
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Getting Your Vitamin A During Pregnancy and Beyond
It is important to have an adequate intake of vitamin A in all stages of life, including pregnancy and while breastfeeding. A vegan diet is sufficient for meeting those needs and it eliminates the risk of a dangerously high vitamin A intake!
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Vitamin D Needs for Pregnant and Breastfeeding Women
Sunshine is your best option for getting vitamin D, but it’s likely that your sun exposure isn’t enough. Supplementing 2,000 IU daily of vitamin D is often recommended for pregnant women. Breastfeeding women should take in even more vitamin D.
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Vitamin B12 for Vegans
Vegans should consider supplementing with vitamin B12, since it is not readily available in a plant-based diet. Both methylcobalamin and cyanocobalamin are effective as supplements of B12.
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Folate Needs for Pregnancy
Folate is critical in supporting a healthy pregnancy and should be supplemented by all women who could become pregnant. Methylfolate is the active form of folate and is preferred to folic acid, which is the synthetic form. Recommendations for folate intake are 400 mcg prior to pregnancy, 600 mcg during, and 500 mcg while breastfeeding.
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