Vegan Prenatal Vitamins with Iron and Folate | What Every Pregnant Vegan Mother Needs to Know

As a vegan who is pregnant, you might be wondering if you have enough nutrients for you and your baby. You know you eat healthy and strictly follow a vegan diet, but you have doubts about whether your pregnancy needs more. The truth is that, yes, pregnancy needs more.

It may sound surprising, but even healthy vegan moms can face nutrient gaps. And here’s another truth: missing just a few key vitamins can affect your baby’s brain and body. That’s why vegan prenatal vitamins with iron and folate matter so much, as well as other important vitamins like choline, vitamin D, iodine, biotin, boron, vitamin E, vitamin K2, and magnesium.

Many people believe plant-based diets are enough, but pregnancy changes everything. This is because as your blood volume grows because of your pregnancy, your iron needs double. And folate becomes more important than ever for your baby’s brain and spine.

As a pregnant vegan, you may ask: Do I really need a supplement? Or what makes vegan prenatal vitamins with iron and folate different? You’re not alone, as thousands of vegan mothers are asking the same questions. And thankfully, the answers are simple and clear.

This guide will show you what to take, when to take it, and how to pick the best prenatal vitamins, safely and confidently. Get ready to protect your health and your baby’s future.

Which Important Nutrients Should Vegans Look For in a Prenatal Multivitamin?

Even though a well-balanced diet can provide many necessary nutrients, certain ones require extra care, whether you’re pregnant or not, but during pregnancy, being especially careful is a smart move.

A 2015 study published in the International Journal of Obstetrics and Gynecology pointed out that while a healthy vegan or vegetarian diet can support pregnancy, it’s very important for expecting vegans to pay close attention to the following four specific nutrients when choosing a prenatal supplement:

1. Omega-3 Fatty Acids

Let’s begin with omega-3 fatty acids, which are essential for brain function. During pregnancy, DHA, a form of omega-3, plays a role in the baby’s brain development, but for vegans, getting enough omega-3 from food alone can be challenging, since one of the main sources is fish. That’s why many DHA supplements aren’t vegan, as they’re often made from fish oil.
Look for a prenatal multivitamin that includes DHA made from microalgae, a plant-based source suitable for vegans, like Essential Prenatal.

2. Vitamin B12

Next, there’s vitamin B12, a nutrient that many vegans and vegetarians constantly need to monitor. (Yes, we know it’s a common complaint.) B12 is really important for cell growth and reproduction and is considered an essential nutrient. The issue? B12 mostly comes from animal-based foods like meat.
Look for a vegan prenatal multivitamin that contains methylcobalamin, a lab-created version of vitamin B12 that’s suitable for plant-based diets.

3. Iron

Lastly, for the three specific nutrients when choosing a prenatal supplement, let’s talk about iron. Iron works together with B12 and folate to help create red blood cells. Vegans might struggle to get enough of it, as high-iron foods like shellfish and eggs are off the menu. Since pregnancy increases the body’s demand for iron, turning to supplements can be a smart decision.
Look for a vegan prenatal supplement that includes a gentle, chelated form of iron that’s easier on the stomach.

4. Folate

Folate is much needed during pregnancy for healthy cell growth and DNA synthesis, and it plays a critical role in preventing neural tube defects during early fetal development. While folate is found naturally in leafy greens, legumes, and fortified grains, getting enough through food alone can be tricky, especially in the first trimester when nausea can limit appetite. Plus, many supplements use folic acid, a synthetic form that not everyone can efficiently convert.
Look for a prenatal multivitamin with methylated folate (like L-5-MTHF), the bioactive form that’s easier for most bodies, including those with MTHFR gene variations, to use.

During pregnancy, meeting all the recommended nutrient needs is a must, and that can be even trickier for those who follow a vegan diet.

While the nutrients above are the top four nutrients worth noting for vegans specifically, we also recommend:

5. Choline

Choline plays a vital role in fetal brain development and helps support healthy neural tube formation. While the body can make small amounts of choline, it’s not nearly enough during pregnancy, and unfortunately, plant-based sources of choline are limited. Since eggs and meat are top contributors in a typical diet, many vegans may not meet their choline needs through food alone.
Look for a prenatal multivitamin that includes vegan-friendly choline (often from sunflower lecithin or other non-animal sources).

6. Vitamin D

Vitamin D helps the body absorb calcium, supports immune function, and plays a key role in fetal bone development. However, since it’s primarily found in animal-based foods like fatty fish and fortified dairy, many vegans don’t eat it, especially if sun exposure is limited.
Look for vegan D3 (cholecalciferol) sourced from lichen, rather than the more common lanolin (derived from sheep’s wool).

7. Iodine

Iodine supports thyroid health and is very important for fetal brain development. However, many plant-based eaters may not get enough since iodine-rich foods like seafood and dairy are off the table. Even iodized salt might not be reliable if you’re cooking with sea salt or Himalayan salt instead.
Look for a prenatal that includes iodine, ideally from potassium iodide or seaweed sources like kelp, just ensure the dosage is safe and well-regulated.

8. Biotin

Biotin (vitamin B7) helps convert food into energy and supports healthy skin, hair, and nails during pregnancy. While biotin is found in a variety of plant foods, increased needs during pregnancy, combined with inconsistent intake, can put vegans at risk of deficiency.
Look for a multivitamin with a solid dose of biotin, made without animal gelatin or additives.

9. Boron

Boron plays a supportive role in bone development and the metabolism of other key nutrients like magnesium and vitamin D. It’s not considered an essential nutrient by all health authorities, but it may have potential benefits in a prenatal setting. While it’s found in fruits and leafy greens, intake can vary widely depending on diet.
Look for a formula that includes boron as part of a comprehensive nutrient support system, ideally from a mineral salt like boron citrate or glycinate.

10. Vitamin E

Vitamin E functions as an antioxidant and supports immune health and cell development for both parent and baby. While it’s found in nuts and seeds, vegans might still miss the mark, especially if their diet is low in fats or heavily processed.
Look for vitamin E in the form of mixed tocopherols from non-GMO, plant-based sources like sunflower oil.

11. Vitamin K2

Vitamin K2 supports bone health and helps regulate calcium placement in the body. It’s very necessary for both maternal and fetal development. Unfortunately, K2 is mainly found in fermented animal foods like cheese and liver. While natto (fermented soybeans) is a rare vegan source, it’s not commonly consumed in most vegan diets.
Look for a prenatal with vegan K2 (often listed as MK-7), sourced from fermented chickpeas or natto.

12. Magnesium

Magnesium supports muscle function, nerve signaling, and helps reduce the risk of pregnancy complications like preeclampsia. Though it’s found in many plant foods (like leafy greens and legumes), absorption can be affected by factors like phytates in a vegan diet.
Look for highly bioavailable forms of magnesium (such as magnesium glycinate or citrate), not just cheap fillers like magnesium oxide.

While we definitely recommend working with a good healthcare provider to make sure your diet is nourishing for both you and your baby, it’s highly recommended to know what to look for in a vegan prenatal multivitamin to help fill key nutrient gaps.

The Form of Nutrients Is Important in a Vegan’s Essential Prenatal Vitamins/Nutrient Requirements

No matter if you’re following a vegan lifestyle or not, it’s very important to make sure your body is receiving key nutrients during pregnancy. While iron and vitamin B12 are commonly discussed, another key nutrient is folate, a B-vitamin that plays a major role in the healthy development of a baby’s neural tube.

You might be wondering, “Isn’t folic acid the same thing?” However, folic acid is actually a man-made form of folate and may not be as easily absorbed or processed by the body. In fact, around 40% of women have a genetic difference that can make it harder to use certain types of folate, including folic acid.

That’s why it’s better to choose a prenatal vitamin that includes 5-MTHF, the active form of folate that the body uses more effectively and is already found in the bloodstream.

Another concern with some prenatal supplements is that they include nutrients we might not actually need in extra amounts. Take vitamin C, for instance. It’s a vital nutrient, no doubt, but it’s also quite easy to get enough of it through a balanced diet, even while pregnant.

Too much vitamin C might even interfere with how other nutrients are absorbed, and the same goes for calcium. Contrary to what many people think, most women, including pregnant women, get plenty of calcium from food. Instead of loading up on more calcium, it’s better to support calcium absorption with nutrients like magnesium, vitamin D3, vitamin K2, and boron.

And What About the Capsules?

It doesn’t make much sense to choose vegan nutrients if they’re packed inside a gelatin capsule, does it? When picking a prenatal multivitamin, look for one that is clearly labeled as vegan, non-GMO, and gluten-free. Also, check that the capsule is made from hypromellose, a plant-based material usually sourced from tree bark.

A delayed-release capsule is a good feature, too, as it makes sure that the vitamins dissolve in the small intestine, where nutrients are better absorbed. Besides the capsule itself, it’s smart to check the ingredient list for any added substances that may not fit into a vegan diet.

Protein is Also a Priority

It’s true that prenatal multivitamins help with micronutrient support, but don’t overlook the importance of macronutrients, especially protein. For people on a vegan diet, getting enough good-quality protein can be a bit tricky.

Here, “good quality” means that the protein provides all the essential amino acids your body needs, and some plant-based protein sources don’t include every essential amino acid, so they are seen as incomplete.

To help meet your protein needs, especially during pregnancy, it can be helpful to add a protein supplement designed for this stage of life. Choose one that includes the amino acid L-methionine, which helps create a complete protein profile.

Also, look for added choline to support your health even more, and if you’d like a nice taste, a smooth, sugar-free vanilla flavor could make it easier to enjoy.

Top 3 Vegan Prenatal Vitamins with Iron and Folate

1. Ritual Prenatal Multivitamin 

3. Garden of Life Organics Prenatal

The key Ingredients of this product are organic folate, iron, B12, and ginger for nausea. It’s recommended because it is clean, plant-based, and certified organic. Also, it’s best for vegan moms or moms with sensitive stomachs.

After Birth? Think About a Vegan Postnatal Multivitamin

Once the baby is born, your nutritional needs begin to shift. In fact, the postpartum stage can require even more nutrients, especially if you are breastfeeding. During lactation, the body needs increased amounts of over half of the 29 essential micronutrients, compared to what it needed during pregnancy.

That’s why it’s wise to switch to a multivitamin that’s made for this new phase. For example, Essential Postnatal is designed with 15 specific nutrients to meet these higher demands, and yes, it’s vegan-friendly.

The takeaway? As soon as the baby arrives, women should move to a postnatal multivitamin and continue using it for at least six months, or even longer if breastfeeding continues.

What You Should Know

Vegan prenatal vitamins with iron and folate are not just helpful, but they are essential, as they fill the gaps your diet may leave behind. And when these are combined adequately with other important prenatal vitamins like choline, vitamin D, iodine, biotin, boron, vitamin E, vitamin K2, and magnesium, you are good to go.

Iron helps prevent anemia, and folate helps your baby’s brain grow strong. Together, they support your energy, mood, and pregnancy health. Skipping them may seem natural, but it can lead to tiredness, weakness, and risk to your baby. You deserve better, and your baby does too.

So choose wisely, look for trusted, clean, vegan brands, read labels, and ask your doctor (a very good one). Make sure to take your prenatal vitamins at the same time daily, pair them with food, and stay consistent.

Your baby grows fast, your body changes quickly, and the right vitamins make all the difference. So, start today, and take charge of your health. Your vegan pregnancy can be strong, joyful, and fully supported, with just the right care.