Vitamin B12 During Vegetarian or Vegan Pregnancy
Compare B12 in eggs, yogurt, and fortified foods during pregnancy, and know what to check on food and prenatal labels.
It is especially important for pregnant and nursing mothers to be sure to get B12, either in what they eat or as a supplement.
DrGreene: Moms, Vitamins, Kids Read the original source
The short answer: The NIH recommended dietary allowance for vitamin B12 during pregnancy is 2.6 micrograms (mcg) a day. Eggs and dairy can contribute if you eat them. Plants do not naturally provide B12, so a vegan diet needs a reliable fortified food or supplement source; discuss the full plan with your prenatal clinician.
Compare foods without confusing 100 g with a serving
PregNut's USDA-based food data contains these B12 amounts per 100 g:
- Hard-boiled egg: 1.11 mcg. One typical egg weighs less than 100 g; cook eggs thoroughly during pregnancy.
- Plain low-fat yogurt: 0.56 mcg. Choose pasteurized dairy products, following CDC pregnancy food-safety guidance.
- Soy milk with added nutrients: 0.85 mcg in this database entry. Fortification differs by brand and can change, so the current carton label is more useful than this historical comparison.
NIH also lists some fortified cereals and nutritional yeasts as possible B12 sources. Check the Nutrition Facts panel for the actual B12 amount; the word “plant-based” by itself does not mean B12 is present.
Is my prenatal enough?
Read the serving size and B12 amount on its Supplement Facts panel. A prenatal label, the food lookup, and a list of your usual meals can help your care team assess your intake. If you eat no animal foods, or have a condition affecting B12 absorption, ask about testing or supplementation rather than relying on symptoms. The NIH pregnancy review notes that vegetarian and vegan diets can be nutritionally adequate when planned carefully, with special attention to B12 and several other nutrients. See our prenatal label checklist and iodine guide for two related checks.
Sources: NIH B12 consumer fact sheet, NIH pregnancy supplement review, and CDC safer food choices. This guide is educational and does not replace prenatal care.