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It concluded: "Within these limits, vegan-vegetarian diets may be considered safe in pregnancy, provided that attention is paid to vitamin and trace element requirements." [44] A daily source of vitamin B 12 is important for pregnant and lactating vegans, as is vitamin D if there are concerns about low sun exposure. [45]
Plant foods rarely contain vitamin B12, so supplementing is essential for vegans. Other nutrients in short supply include vitamin D , iodine , iron , zinc , calcium and omega-3 fats .
MyKind Organics Vegan B12 Spray. Made with methylcobalamin and oodles of organic fruit and botanicals, one spray a day tastes like raspberries while delivering 500 micrograms of vitamin B12. Plus ...
Vitamin B12 is a power nutrient. ... chicken, pork, eggs, and seafood are good sources—in fact, just two small mussels provide a day’s worth of vitamin B12—but so are Greek yogurt and ...
Pregnant and lactating vegetarian mothers—and breastfed infants if the vegetarian mother's diet is not supplemented—should also use supplements, whether B 12-pills, B 12-injections, or B 12-fortified foods, if they don't get adequate vitamin B 12 from animal products like eggs or dairy. Eggs are a source of vitamin B 12 for vegetarians.
Vitamin B 12 deficiency has been observed in between 40% and 80% of the vegetarian population who do not also take a vitamin B 12 supplement or consume vitamin-fortified food. [36] In Hong Kong and India, vitamin B 12 deficiency has been found in roughly 80% of the vegan population.