What Vitamins Do Vegans Need to Get Pregnant?

If you follow a vegan or plant-based diet and are trying to conceive (or planning to!), it’s the perfect time to look into your nutritional needs. Some nutrients are simply harder to obtain without animal products, and nutritional gaps tend to matter more when fertility is involved. (Already pregnant? Read more about the pregnancy supplements vegetarians need to be taking.) 

The good news is, you CAN stay vegan while trying to conceive. A thoughtfully planned plant-based diet can support your hormonal, metabolic, and fertility needs—especially when paired with targeted supplementation.

Plant foods are essential to health and longevity. They are rich in fiber, antioxidants, phytonutrients, vitamins, and minerals—all of which support long-term health. However, some micronutrients are either absent from plant sources or less bioavailable, meaning they’re harder to absorb.

These nutrients also support the processes that fertility depends on, like:

• Hormone production

• Menstrual cycle and ovulation regularity 

• Thyroid function

• Energy metabolism

• Fetal development

Getting enough of these nutrients before pregnancy helps build the foundation for a healthy conception and pregnancy.

Eggs take about 90 days to mature, and sperm take roughly 70 to 90 days, which explains why fertility experts recommend starting prenatal support 3 to 6 months before trying to conceive. (You can read more in our guide to fertility supplements to help you get pregnant.)

During this preconception phase, nutrients influence:

• Egg and sperm quality

• DNA synthesis (your genetic material)

• Readiness for embryo implantation on the uterine wall 

• Early development of the embryo

B12 supports DNA synthesis, brain and nerve health, and red blood cell production. Because B12 occurs naturally almost exclusively in animal products, fortified foods, in combination with supplements, are essential for vegans.

Studies show diets low in animal products are associated with significantly higher rates of B12 deficiency in pregnancy.

Why B12 matters for conception:

• Supports egg and sperm DNA health

• Works alongside folate in methylation pathways

• Helps regulate homocysteine levels linked to reproductive outcomes

While protein isn’t a vitamin, it still deserves a spot on this list because it plays a critical role in fertility. Protein is made up of chains of amino acids, which serve as building blocks for balanced reproductive hormones and supporting ovulation. Research suggests adequate intake of balanced plant-based protein sources can support fertility outcomes.

Protein from many plant sources tends to be incomplete in their amino acid profile. Meaning they contain a combination of amino acids, but not all of them. (Conversely, animal protein contains all essential amino acids.) Having plant-based proteins on rotation will help to ensure you are consuming all of the essential amino acids for hormone production and optimal reproductive function. 

Plant foods with healthy fats, like flaxseeds and chia seeds, provide ALA omega-3s. But, the body must convert ALA into DHA and EPA—the most active forms of fatty acids in the body—and that conversion process tends to be inefficient. EPA and DHA naturally occur in marine sources of omega-3, such as sardines, mackerel, and salmon.

Omega-3 fatty acids support ovarian function, regulate inflammation, and encourage healthy early fetal brain development. Plant-based diets are often lower in omega-3s unless vegan algae-based supplements are included.

Why it matters for conception:

• Supports egg quality

• Balances inflammatory pathways

• Contributes to fetal brain and nervous system development

Bird&Be includes vegan algae-derived DHA in all our preconception, prenatal, and postpartum capsule packs—so you’re covered no matter your diet preferences or where you are in your fertility journey.

Choline is one of the most commonly overlooked nutrients when it comes to fertility nutrition. 

Egg yolks are one of the richest dietary sources, so vegans can often be deficient. Choline works alongside folate and B12 in methylation pathways that influence fetal gene expression and early fetal development of the nervous system.

Plant sources include:

• Soy foods

• Cruciferous vegetables (broccoli, Brussels sprouts)

• Beans and lentils

• Peanuts

• Quinoa

While incorporating these foods is important, supplementation is often the best route to ensure you’re getting enough choline during preconception.

Why it matters for conception:

• Supports early brain development

• Contributes to the formation of the placenta

• Supports healthy cell division (which happens rapidly as the fetus grows during pregnancy)

The thyroid regulates metabolism, menstrual cycle, and ovulation and iodine is important in the production of active thyroid hormone. Because of this, low iodine intake can interfere with thyroid function, which may affect fertility and play a role in miscarriage risk.

Since seafood and dairy are the most common iodine food sources, vegans may need to rely on seaweed, iodized salt, fortified plant milks, or supplements.

Why it matters for conception:

• Supports thyroid function
• Regulates ovulation and regular menstrual cycles
• Supports early fetal brain and nervous system development

Vitamin D functions more like a hormone than a vitamin and is important in reproductive health.

Low vitamin D levels are associated with fertility challenges and disorders that affect ovulation.

Vitamin D can be obtained from sun exposure, fortified foods like cow’s milk, plant-based milks, yogurt, orange juice, cereals, and supplements.

Why it matters for conception:

• Supports hormone regulation

• Modulates immune function

• Supports implantation and reproductive health.

In both men and women, zinc is essential for DNA synthesis, immune health, and reproductive functioning.

Plant-based sources:

• Legumes

• Nuts

• Seeds

• Whole grains

Why it matters for conception:

• Supports egg development

• Supports healthy sperm production and quality

• Plays a role in hormone health and regulation

Polycystic ovarian syndrome (PCOS) is strongly linked to insulin resistance—a metabolic state in which the body’s cells become less responsive to insulin, the hormone released by the pancreas that helps bring glucose from the bloodstream into cells to be used for energy after eating. 

High-fiber plant foods combined with adequate protein and micronutrient intake can improve insulin sensitivity, which supports ovulation and hormone health. You can also consider Inositol, which helps to manage insulin resistance and restore ovulation in those with PCOS.

The key here is understanding that highly processed vegan diets worsen blood sugar instability and insulin resistance, while whole-food plant diets tend to be beneficial.

Endometriosis involves inflammation and immune dysregulation with estrogen dominance. Plant-based diets rich in fiber and antioxidants help support inflammation, healthy immune signalling, liver health, and estrogen metabolism and clearance.

It takes two to get pregnant, so men need to get their own prep when trying to conceive. Plant-forward diets rich in antioxidants have been associated with improved sperm parameters in some studies.

Alongside lifestyle factors, the key nutrients for male fertility include:

• Vitamin B12

• Vitamin D

• Zinc

• Omega-3

• Antioxidants like C and E