What Nutrients & Supplements Should I Be Taking While Pregnant?

I am pregnant and a vegetarian. Could you recommend nutrients or supplements I should be taking?

Whether they’re omnivores or herbivores, expectant moms need about one-third more than usual of most nutrients. They should pay extra attention to folate (also called vitamin B9), because it has been shown to reduce the risk of neural-tube defects in fetal development. Insider tip: A way to remember where you can find this nutrient is by knowing the root word is “foliage” (leafy plants!), but it is also abundant in beans, peas, oranges and fortified foods/supplements.

However, vegetarian (including vegan) mothers want to also be sure to hit the mark for zinc, iodine, choline, iron, protein, vitamin B12 and omega-3 fats. Specifically, daily iron intake needs to make a big leap from 18 milligrams to about 48 milligrams, while omega-3 fats from chia seeds, flax or algal oil supplements should make a regular appearance in your food and supplement routine. Vitamin B12 is always a consideration for vegetarians, because it is not found naturally in plant foods.

Have a nutrition- or diet-related question? Send it to editor@livenaturallymagazine.com.

A registered dietitian with Kroger, Molly provides private nutrition-counseling services, and has been a public speaker, radio talk-show guest, blog author and TV news presenter for Kroger. She enjoys helping customers simplify the confusing world of nutrition labels, dietary intolerances, weight management and plant-based nutrition.

Dietitian Direct: What Your Health Has Been Waiting For

Have questions on how to eat better? Need help on setting and achieving nutritional goals? Kroger Health dietitians are available to help through Dietitian Direct, a two-way video chat appointment with a licensed and registered clinical nutrition expert. The video chat allows you to work with a dietitian from the comfort of your home, or even via your smartphone if you’re on the go. Eating healthier through better nutrition is an individual journey. No two people have the same needs. “Recently, the public has started to gain awareness about dietitians and how they can bridge the gap between what people know about health and what they actually do in terms of healthy eating behavior,” says Bridget Wojciak R.D.N./L.D. and senior nutrition coordinator at Kroger Health. During your video chat, your dietician wants you to do most of the talking. “In order for us to give you personalized nutrition advice, we have to get to know you as a person,” says Wojciak.

Head to krogerhealth.com/nutrition/dietitian-direct to schedule an appointment.