An adequate intake of Folic Acid and B12 is essential during pregnancy as this helps ensure the baby s nervous system develops properly. The Department of Health now recommends that a daily supplement of at least 400 micrograms should be taken before conception and until the twelfth week of pregnancy. Vegetarians should ensure they consume adequate quantities of B12 from fortified foods like breakfast cereals, soya milk or yeast extract. Vegans tend to have lower vitamin B12 levels, as it is very difficult to obtain adequate quantities from plant food alone. What little B12 is present in a vegetarian or vegan diet may be wasted as absorption of nutrients into the body can be hampered by a high fibre intake.
Vegans tend to have low Vitamin D intakes.
This vitamin helps the body absorb sufficient Calcium to create and maintain strong bones and teeth. As such, it is very important for growing children, teenage girls and women. Vitamin D can be found in eggs and dairy produce. Vegans or vegetarians who eat little dairy produce should consider supplementing their diet with Vitamin D, especially during winter. Vitamin D is often called the sunshine vitamin as the body naturally produces all the Vitamin D it requires as a result of exposure to sunlight.