Probably one of the best experiences of my life was being pregnant. Now, I hate to be that person but it was everything. I know, it’s unexpected! I always heard of pregnancy being hard, unbearable and uncomfortable - not joyous, happy and fulfilling. I loved being pregnant! So any excuse to chat about it I will.
As a vegan person - there are some questions that come with being pregnant. What about Choline? How do I get protein? What pre-natal!? Don’t worry, we’re going to chat about all those things. This article is broken down into five sections:
Choline
Supplements
Doctor Questions
What I Ate
Helpful Links
And remember, I am not a doctor, nutritionist or even a counselor - I am just a woman who had a successful vegan pregnancy. Now, let’s get into it!
Non-surprisingly Choline is a huge topic while pregnant. If you have never heard of Choline, Choline is an essential nutrient that your body needs for several key functions, though it doesn’t get as much attention as vitamins or more well-known minerals.
What it does
Brain and nervous system: Choline is a building block for acetylcholine, a neurotransmitter involved in memory, mood, and muscle control
Cell structure: It’s a component of phospholipids (like phosphatidylcholine), which make up cell membranes throughout the body
Liver function: Choline helps transport fat out of the liver; a deficiency can lead to fat buildup in the liver
Fetal brain development: It’s considered especially important during pregnancy, playing a role in fetal brain and spinal cord development
How much you need
Adult women need about 425mg/day, adult men about 550mg/day, and pregnant women need more, around 450mg/day, with some research suggesting even higher intakes may be beneficial.
Food sources
Animal-based (richest sources): eggs (especially yolks), liver, meat, fish, dairy
Plant-based: soybeans, cruciferous vegetables (broccoli, Brussels sprouts, cauliflower), quinoa, mushrooms, potatoes, nuts and seeds
Egg-for-egg, eggs are more concentrated (one egg gets you almost 30% of daily needs in a single bite), but a full cup of cooked soybeans comes reasonably close, at around 107mg vs. 147mg for a whole egg. The gap is more noticeable with processed soy products like tofu and soy milk, which are more diluted by water/processing and provide meaningfully less choline per serving than either whole soybeans or eggs.
For context, adult women need about 425mg/day and adult men about 550mg/day, so relying on soy alone would typically require combining a few soy-based sources (soybeans, tempeh, plus other choline sources like cruciferous vegetables or quinoa) throughout the day to get close to target, whereas 2-3 eggs would cover most of that need in one meal.
How did I get Choline?
To combat the need to eat eggs or double my soybean intake, I supplemented with my pre-natal (which most pregnant women do). I loved Megamind - which has 300mg of Choline in a serving (SCORE!) I also used Ritual Pre-natal which is 55mg of Choline- Ritual also have a specific Choline tablet that is vegan with 550mg in a serving! So if Choline is your concern there are options without opting to eggs.
While I was pregnant I was sure to take the following supplements:
Pre-Natals
Iron Supplement
B-12
Omega-3
Now, most pre-natals will cover the majority of the vitamins you will need during pregnancy. But as vegans it is important that we keep up with the supplements we already should be taking, like B-12 and Omega-3.
Essential for red blood cell formation and preventing anemia
Critical for nerve function and myelin (the protective coating around nerves)
Needed for DNA synthesis
Deficiency can cause fatigue, weakness, nerve damage, memory problems, and in severe/prolonged cases, irreversible neurological damage
Why it matters
EPA and DHA support brain function, eye health, and heart health
DHA in particular is critical for fetal and infant brain development
Both have anti-inflammatory roles in the body
Both nutrients share the same core issue: unlike protein, iron, or even choline, where plant foods can genuinely close the gap with intentional eating, B12 and omega-3 (in their active forms) are structurally difficult or impossible to get sufficiently from whole plant foods alone. This is why they're the two nutrients most consistently flagged for supplementation, rather than food-based solutions, across vegan nutrition guidance. Therefore, please take these supplements! Even if you’re reading this and you’re thinking about conceiving as a vegan, these are essentials!
Now, during my pregnancy my doctor did flag that I was starting to get low-iron. I instantly supplemented with MegaFood Iron Builder supplements and my results showed almost instantly after taking it for about a week! I would say, if you are having strong red-meat cravings try supplementing with iron - it could be a sign that your body is low. But enough about me, here’s why it’s important:
Why it matters
Increased blood volume: Blood volume expands by 30-50% during pregnancy to support the growing baby, and iron is essential for making the extra hemoglobin needed to carry oxygen through that larger volume of blood
Oxygen delivery to the baby: Iron carries oxygen from the mother’s lungs to the placenta and fetus, supporting healthy growth and development
Fetal iron stores: Babies build their own iron reserves during the third trimester that they rely on for the first several months of life after birth, before they’re getting significant iron from food
Brain development: Iron plays a role in fetal brain development; deficiency during pregnancy has been linked to potential effects on cognitive and behavioral development
Placental development: Adequate iron supports healthy placental function
What happens with deficiency
Iron deficiency anemia during pregnancy is linked to:
Increased risk of preterm birth
Low birth weight
Increased risk of maternal complications, including postpartum hemorrhage
Maternal fatigue, weakness, and reduced ability to tolerate blood loss during delivery
Higher risk of needing a blood transfusion after birth
How much is needed
Iron needs roughly double during pregnancy, from about 18mg/day for non-pregnant adult women to 27mg/day during pregnancy, the highest iron requirement of any life stage.
A note relevant to a vegan diet
This is genuinely one of the more manageable “vegan gaps” compared to B12 or omega-3, since plant sources exist (lentils, beans, tofu, spinach, fortified cereals), but non-heme iron (the plant form) is less efficiently absorbed than heme iron (found in meat). A few practical points worth knowing:
Pairing iron-rich plant foods with vitamin C (citrus, bell peppers, strawberries) significantly boosts absorption
Coffee and tea can inhibit iron absorption if consumed too close to iron-rich meals
Many prenatal vitamins already include iron, but some pregnant vegans still test low and need additional supplementation, so bloodwork monitoring (ferritin levels) is typically recommended throughout pregnancy regardless of diet
Believe it or not, being vegan was the last thing my doctor was worried about. I still remember her saying to me, “Just be sure to eat your beans.” I was relieved! It could be because she was vegetarian herself, or because she understands that you don’t need to be a meat-eater to have a successful pregnancy. She didn’t even give me the “where are you going to get your protein?” speech. Which I found interesting. As a very conscious vegan, I know how to center my plate around vegan protein, but for her to not be concerned stood out to me. Her biggest concern was nutrients, fiber, and protein found in a simple bean. Now, I can’t promise every doctor or pregnancy experience will be the same, but I can say my doctor was extremely supportive, and never mentioned consuming meat through-out my pregnancy.
I know some folks are asking about vegan protein while pregnant so my advice is to look at the chart below and center one of these vegan proteins in every meal! It can be a fun way to try new things if you are used to just eating tofu.
I got this question a ton, what if I am craving meat again? What do I do? Well my answer may not be what you expect. I think the first place you should check is your iron. Is your iron low? That is typically where the meat-cravings begin. I also think that your should use those cravings as inspiration for your meals because that’s what I did. Every craving I had was tailored to a childhood experience and guess what? I wasn’t vegan in childhood. For some reason that didn’t scare me, I just vegan-ized my cravings!
Lastly, this is a non-judgement zone and article. If you feel like you must indulge, do it. If you’re looking for permission you have it. Being pregnant is hard enough, if you really feel like you are stressing over it, don’t. Do what you must and don’t worry about what other’s may think. Things change and that’s ok. I can fully say this as someone who didn’t eat milk, eggs, or meat my whole pregnancy. It’s not a badge of honor for me, it’s just proof that it can be done.
Now, being pregnant for me was so fun because the foods I ate where alllllll around my cravings. From Vegan Flying Dutchman’s to huge salads - I had such a good time eating while pregnant (other than first trimester!) Here’s some photos of my favorites:
This is for those asking about the pregnancy outfits, baby/postpartum care etc. Below is everything I used to prevent stretch marks, baby safe products - you name it - its here!
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