Adopting a vegan diet can offer numerous benefits for your health and the planet. However, when it comes to preparing for pregnancy, this lifestyle can sometimes lead to vegan diet deficiencies or nutritional gaps that can impact fertility and a healthy conception. Understanding these gaps and finding ways to address them is essential for anyone trying to conceive (TTC) while vegan.
Why Nutrition Matters When You’re TTC
Nutritional health plays a foundational role in fertility for both partners. Key nutrients support hormone regulation, egg and sperm quality, and the development of a healthy pregnancy. While vegan (including plant-based) diets emphasize nutrient-dense whole foods, such as fruits, vegetables, legumes, nuts, and seeds, they may lack certain nutrients crucial for preconception health.
According to the National Institutes of Health, deficiencies in essential vitamins and minerals during the preconception phase can impact ovulation, embryo implantation, and early fetal development.
The Vegan/Plant-Based Diet and Fertility
Proper knowledge about the vegan diet and fertility is key to supporting one's chances of conception. To help, let’s explore the most common nutritional gaps in vegan diets when TTC.
Vitamin B12
Vitamin B12 is primarily found in animal-based foods, making it one of the most significant concerns for vegans. B12 is essential for DNA synthesis, red blood cell formation, and neurological health. During preconception, a B12 deficiency can impair ovulation and increase the risk of neural tube defects in the baby. To bridge this gap, vegans should consider fortified foods or high-quality B12 supplements.
Iron
While plant-based sources of iron, such as lentils, tofu, and spinach, are plentiful, they provide non-heme iron, which is less bioavailable than the heme iron found in animal products. Iron is critical for oxygen transport and energy production. The Centers for Disease Control and Prevention (CDC) highlights that iron deficiency can lead to anemia, which affects fertility by impairing ovulation. Pairing iron-rich foods with vitamin C can enhance absorption, but supplementation may still be necessary.
Omega-3 Fatty Acids
Omega-3 fatty acids, particularly DHA (docosahexaenoic acid), play a vital role in reproductive health and early fetal brain development. While flaxseeds, chia seeds, and walnuts are rich in ALA (alpha-linolenic acid), the body’s conversion of ALA to DHA is inefficient. The Food and Drug Administration (FDA) recommends DHA supplementation for women who are TTC or pregnant. Vegan DHA supplements derived from algae are an excellent option.
Zinc
Zinc is essential for hormone production, egg quality, and cell division. Vegan diets may lack zinc because it is less bioavailable in plant-based foods like legumes and whole grains due to the presence of phytates, which can inhibit absorption. The NIH suggests that zinc supplementation can help meet the increased demands of preconception and pregnancy.
Choline
Choline is often overlooked but is critical for fetal brain and spinal cord development. The richest sources of choline are eggs and meat, making it challenging for vegans to meet the recommended intake. While certain plant-based foods, such as soybeans and broccoli, contain small amounts of choline, supplementation is often necessary to achieve adequate levels.
Vitamin D and Calcium
Vitamin D supports calcium absorption and bone health while also playing a role in reproductive health. Since vegan sources of vitamin D are limited, and sun exposure may not always be sufficient, supplementation is highly recommended. Similarly, while many plant-based foods contain calcium, fortified options or supplements can help ensure adequate intake.
How Ovaterra Can Help
Navigating the complexities of a plant-based and/or vegan diet while preparing for pregnancy doesn’t have to be overwhelming. Start by consulting a healthcare provider to assess your individual nutritional needs. From there, high-quality supplements can help fill any gaps your diet may leave. Ovaterra’s Advanced Prenatal Vitamins with Choline are meticulously formulated to address the unique needs of those trying to conceive, including vegans. With high-quality, bioavailable forms of essential nutrients like B12, iron, DHA, and choline, Ovaterra can help fill critical gaps and support your fertility journey.
By pairing a well-planned vegan diet with the right prenatal supplement, you can confidently nourish your body and prepare for a healthy pregnancy.
