If you're following a vegan or vegetarian diet and trying to conceive, you may wonder whether your plant-based lifestyle can support fertility, hormone health, and a healthy pregnancy. The good news: with thoughtful planning, the answer is yes.
We’ll explore how to optimize a vegan or vegetarian diet for fertility, the key nutrients to focus on, when to supplement, and how to support your body before and during pregnancy.
Can you be vegan or vegetarian and still get pregnant?
As an integrative and functional medicine dietitian, I’ve worked with many vegetarian patients who’ve had healthy pregnancies, deliveries, and babies. While strict vegan diets carry a higher risk of nutrient deficiencies, with careful planning, a healthy pregnancy is still achievable. The key is that the more restrictive the diet, the more intentional you need to be with nutrient intake and supplementation. That said, a well-balanced, whole-food, plant-based diet can offer several health benefits:
-
High in antioxidants which are particularly important for egg and sperm health, such as vitamins A, C, and E, as well as folate and zinc.
-
High dietary fiber intake from plant foods has been associated with a lower risk of infertility, especially for women who are obese. Fiber is also needed for the health of our gut microbiome, cardiovascular health, blood sugar management, prevention of constipation, and has been linked to a reduction in several cancers.
-
High in polyphenols which are plant compounds that help reduce inflammation and provide nourishment to the beneficial gut bacteria.
RELATED: Fuel your fertility: A complete week of healthy, easy breakfast recipes
Does a vegetarian diet improve fertility?
Current research does not show clear evidence that a vegetarian, or vegan, diet directly improves fertility. In fact, some studies have shown an association with the vegan diet and increased risk for small-for-gestational-age newborns and lower birthweight. Well-planned vegetarian and vegan diets are generally considered safe for reproductive health and pregnancy, but they do not appear to offer specific fertility advantages over omnivorous diets.
Key nutrients to prioritize for fertility and how to get them on a plant-based diet
A plant-based diet can support fertility when thoughtfully planned, but there are key nutrients you’ll want to be intentional about getting through food or supplements.
Protein
Protein is essential for hormone production, immune health, muscle repair, and overall well-being, especially while preparing for pregnancy. Proteins are made up of amino acids, including essential ones your body can't make on its own. Animal-based proteins like eggs and dairy are considered "complete" because they contain all essential amino acids. Most plant-based proteins are “incomplete,” meaning they lack one or more of these building blocks.
To meet your needs on a vegan or vegetarian diet, it’s important to eat a variety of protein sources throughout the day. Top plant-based options include soy, beans, lentils, nuts, seeds, quinoa, whole grains, spirulina, and nutritional yeast. Foods like beans and rice complement each other to form complete proteins when paired.
If you’re open to it, including complete protein sources like eggs, dairy, or seafood can be beneficial. Otherwise, protein powders, such as high-quality plant-based blends or collagen (for non-vegans), can help fill in the gaps.
Iron
Iron supports healthy ovulation, oxygen transport, and fetal development. It comes in two forms: heme (from animal sources) and non-heme (from plants). Non-heme iron isn’t absorbed as efficiently, so you’ll need to be mindful of how to enhance absorption.
Pair iron-rich foods with vitamin C–rich options (like bell peppers, strawberries, and citrus) to boost uptake. Avoid pairing iron-rich meals with tea, coffee, or calcium supplements, as they can block absorption.
Top plant-based sources of iron include lentils, beans, natto, spinach, sesame seeds, sun-dried tomatoes, and dark chocolate. Because iron needs increase during pregnancy, regular lab testing and daily supplementation are often recommended so it is important to work with your provider to personalize recommendations.
Zinc
Zinc is vital for fertility and supporting hormone production, ovulation, egg and sperm quality, and early fetal growth. It also helps men maintain healthy testosterone levels and sperm count.
Zinc is most abundant and bioavailable in animal foods, so it can be harder to get enough on a plant-based diet. While pumpkin seeds, hemp seeds, lentils, chickpeas, quinoa, oats, tofu, and cashews contain zinc, the body doesn’t absorb it as well from these sources. A high-quality prenatal supplement with zinc is often needed for those on vegan or mostly plant-based diets.
Iodine
Iodine supports thyroid health, which is essential for regulating hormones involved in ovulation, implantation, and early pregnancy. Inadequate iodine can lead to thyroid dysfunction and increase the risk of pregnancy complications.
Seafood, dairy, and eggs are top sources, but for vegans, options include iodized salt and sea vegetables like kelp, nori, and dulse. However, iodine content in sea vegetables can vary widely—and some seaweeds can come with a risk of heavy metal contamination. To ensure consistency, iodine supplementation is often recommended as part of a comprehensive prenatal routine.
Choline
Choline is critical for fetal brain development, healthy methylation, liver function, and placental health. While the body produces small amounts, it’s not enough—especially during pregnancy when needs are much higher.
Top sources include liver, eggs, meat, and fish. Plant-based sources like tofu, soy milk, quinoa, broccoli, and Brussels sprouts offer small amounts but may not be sufficient. Most vegans and vegetarians will need a choline supplement, and this is one reason why a thoughtfully formulated prenatal like WeNatal can be so valuable.
Vitamin D
Vitamin D plays a key role in reproductive hormone balance, egg and sperm quality, and implantation. Low levels have been linked to reduced fertility and pregnancy complications.
Most natural sources of vitamin D are animal-based, such as fatty fish and egg yolks. Even for omnivores, it’s tough to meet daily needs through food alone. Limited sun exposure (especially in colder climates) adds to the challenge. Fortified plant milks and UV-exposed mushrooms help a bit, but most people, regardless of diet, benefit from a daily vitamin D supplement to stay in the optimal range.
RELATED: Could nutrient deficiencies be impacting your fertility?
Do vegans need supplements when trying to conceive?
A well-planned vegan diet can meet many of your body’s needs, but there are certain nutrients essential for fertility and early pregnancy that often require supplementation. The two most critical: Vitamin B12 and DHA.
Vitamin B12 is essential for healthy egg and sperm development, methylation (which influences gene expression), and preventing neural tube defects in early pregnancy. Since B12 is found almost exclusively in animal products, supplementation with a high-quality, bioavailable form is a must for vegans trying to conceive. (Food sources include mussels, oysters, herring, pork, salmon, and beef.)
Omega-3 fatty acids, particularly DHA, are also key. DHA supports hormone production, egg and sperm quality, and your baby’s brain and eye development. While flax, chia, and walnuts provide ALA (a precursor to DHA), the body’s ability to convert ALA to DHA is low—and can be further impaired by nutrient deficiencies. For this reason, a vegan-friendly algae-based DHA supplement is strongly recommended when trying to conceive.
In my work with strict vegan patients, I often see additional nutrient gaps—even when the diet includes whole plant foods. Common shortfalls include iron, iodine, zinc, vitamin D, and choline. Although there's no direct lab test for choline deficiency, I’ve reviewed hundreds of diet records showing low intake among plant-based eaters, especially during later pregnancy when needs rise significantly. These nutrients should be monitored and, in most cases, supplemented for optimal fertility and prenatal health.
What should a vegan eat to increase fertility?
The key is to be intentional about meal planning, focus on a wide variety of plant-based whole foods, and pay attention to a few nutrients that are especially important when trying to conceive.
Meal planning tips
-
Start by choosing your plant-based protein and build your meal around it. Great options include tofu, tempeh, natto, lentils, chickpeas, beans, hemp hearts, and quinoa. Depending on your needs, a high-quality plant-based protein powder may also help you meet your daily protein goals.
-
Prioritize variety. Including a diverse mix of vegetables, legumes, whole grains, nuts, and seeds gives you a better chance of covering all your nutritional bases. If you like to meal prep and eat the same meal for a few days in a row, that’s totally fine—just try to rotate ingredients week to week.
-
Don’t forget healthy fats. They’re essential for hormone health and help your body absorb fat-soluble vitamins like A, D, E, and K. Make sure you include a source of fat in each meal. It helps to stock your kitchen with go-to staples like extra virgin olive oil, avocado or coconut oil, frozen avocado chunks, nuts and nut butters, and olives.
-
Plan ahead. Instead of scrambling at the last minute, take time to write out a simple menu and prep your grocery list a few days in advance. This makes it easier to stay consistent and build meals that are balanced, nourishing, and fertility-friendly.
How to balance macronutrients and avoid blood sugar crashes
Stable blood sugar is one of the top ways to support hormonal balance and healthy ovulation. Since many plant-based protein sources also contain carbohydrates, such as legumes and whole grains, those following a vegetarian or vegan diet often consume more carbohydrates overall. This makes it especially important to focus on balancing blood sugar with the following strategies:
-
Aim to incorporate lower carbohydrate and high-fiber protein sources such as tofu, tempeh, nuts, seeds, and high quality protein powders.
-
Be sure each meal contains healthy fats, which slows the absorption of glucose into the bloodstream, and prioritize high-fiber carbohydrates. These include vegetables, fruit (especially berries), and whole grains.
-
Avoid “naked carbs” (like fruit alone or plain toast) and instead add nut butter, seeds, or plant-based protein.
-
Avoid refined and highly processed carbohydrates such as white bread, white pasta, white rice, sugary beverages, chips, crackers, cookies, etc.
-
Aim for consistent meal spacing, ideally eating every 4 hours to support blood sugar and the migrating motor complex (MMC), a key player in digestion. At the same time, avoid going too long between meals such as >5 hours to prevent blood sugar lows.
-
Eat your non-starchy veggies first. Something like a salad or crudités eaten first before your starch may help slow the digestion and absorption of carbohydrates, thus reducing the chances of having a blood sugar spike.
Timing meals with ovulation & the fertility window
In the days leading up to ovulation and during your fertile window, your body’s energy demands increase slightly, and it benefits from steady, nutrient-rich meals. Focus on:
-
Supporting estrogen metabolism with cruciferous vegetables like broccoli, Brussels sprouts, ground flax seeds, soy, and garlic.
-
Boosting omega-3 fats (DHA and ALA) to reduce inflammation. Be sure you are getting enough of both either from supplementation or getting ALA from flax, walnuts, hemp, and chia seeds.
-
Staying consistent with balanced meals every 4 hours to support hormone signaling and blood sugar regulation, both of which impact ovulation timing and quality.
Sample One-Day Menu: Plant-Based Fertility
Breakfast:
Overnight high-protein oats made with unsweetened almond milk, chia seeds, hemp seeds, ground flaxseed, fresh berries, almond butter, and mix in a scoop of plant-based protein powder.
OR
Protein shake with 20-30 grams of high quality plant protein powder, nut butter, hemp and flax seeds, frozen berries and/or banana, spinach, and unsweetened almond milk.
Lunch:
Quinoa and lentil bowl with cooked collard greens, roasted sweet potato, avocado, pumpkin seeds, and tahini-lemon dressing.
Snack:
Roasted chickpeas and a handful of walnuts, or hummus with sliced cucumber and bell pepper.
Dinner:
Stir-fry with tofu or tempeh, broccoli, Brussels sprouts, mushrooms, carrots, and brown rice, cooked in avocado oil with garlic and ginger.
Optional Evening Snack (if needed):
A small bowl of unsweetened coconut yogurt with hemp seeds and a sprinkle of cacao nibs.
Is a vegan diet safe during pregnancy?
Yes, with careful planning, a vegan or vegetarian diet can be safe and supportive of a healthy pregnancy. The key is to be intentional about getting enough calories, protein, healthy fats, and essential nutrients that are critical for fetal development.
In early pregnancy, focus on foods that support energy, hormone balance, and your baby’s growth. Prioritize plant-based proteins such as lentils, tofu, tempeh, chickpeas, beans, quinoa, nuts, and seeds. Include healthy fats from sources like avocado, olive oil, walnuts, hemp, chia, and flaxseeds to support hormone production and brain development. Also emphasize folate-rich foods which are crucial for preventing neural tube defects. These foods include dark leafy greens, beans, lentils, avocado, asparagus, sunflower seeds, and Brussels sprouts.
Nausea is extremely common in the first trimester and can make it challenging to hit protein needs, especially on a plant-based diet. A few helpful strategies:
-
Opt for easy-to-digest proteins like smoothies with plant protein powder, nut butter, and seeds.
-
Try anti-nausea protein bites made with protein powder, nut butter, and a touch of ginger.
-
Keep simple snacks on hand like roasted chickpeas, almond butter on toast, or crackers with hummus, for when nausea eases up.
-
Eat small, frequent meals to maintain energy and avoid triggering nausea from an empty stomach.
-
Cold or bland foods may be easier to tolerate.
Since certain nutrients, like vitamin B12, iron, DHA, choline, and vitamin D, are harder to obtain in adequate amounts from plant foods alone, choosing a high-quality prenatal supplement is essential. (WeNatal for Her is vegetarian, but not fully vegan, due to the vitamin D source. WeNatal Egg Quality+ is vegan.)
Special considerations during the first trimester
The first trimester is a critical window for fetal brain, spine, and organ development, and for managing symptoms like nausea, fatigue, and food aversions. Special considerations for plant-based pregnancies in the first trimester include:
-
Prioritizing folate-rich foods (see above) along with a prenatal containing methylated folate.
-
Ensuring consistent protein and calorie intake, even if appetite fluctuates. Shakes, soups, cold and bland foods can help with this.
-
Staying ahead of nausea by eating small, frequent meals and incorporating high-protein, easy-on-the-stomach options.
-
Maintaining stable blood sugar to ease nausea and support hormone balance by combining carbs with healthy fats and plant proteins.
-
Starting a quality prenatal supplement as early as possible, ideally before conception, to fill nutritional gaps from the start.
Why am I not getting pregnant on a vegan diet?
Someone following a strict vegan diet may unknowingly struggle with fertility if they’re deficient in key nutrients like vitamin B12, iron, zinc, iodine, omega-3s, choline, and vitamin D as these nutrients are more difficult to obtain without animal products or targeted supplementation. Relying heavily on processed vegan foods, which are often low in essential vitamins, minerals, and quality protein, can worsen these deficiencies.
Many people also overlook the importance of regular lab testing to monitor nutrient status and maintain balanced blood sugar which are both critical for hormone health and ovulation. In addition, under-eating calories, skimping on dietary fat, or combining a restrictive diet with overtraining and chronic stress can deprive the body of the energy it needs for healthy reproductive function.
Without intentional planning, a strict vegan diet can lead to nutrient gaps that impact fertility and overall hormonal balance.
RELATED: Gut health and fertility: Why gut health matters for fertility and beyond
Should I see a dietitian for fertility if I’m vegan or vegetarian?
Many people can manage a plant-based diet on their own, but certain situations call for expert guidance. If you’re trying to conceive, currently pregnant, or dealing with symptoms like nausea, food aversions, or digestive issues, working with a registered dietitian can be especially valuable. A dietitian can help you build a balanced meal plan and ensure you're getting essential nutrients such as protein, iron, B12, DHA, iodine, choline, and calcium.
It’s also wise to seek support if you have a history of anemia, thyroid imbalances, irregular cycles, or complications in past pregnancies. A dietitian can personalize your supplement routine, meal timing, and food combinations to support fertility, a healthy pregnancy, and overall well-being on a vegan or vegetarian diet.
Partnering with a functional medicine dietitian may offer even deeper insight. In my practice, I use use targeted lab testing to assess my patients' nutrient status by looking at vitamins, minerals, amino acids, fatty acids, oxidative stress, gut health, and detox capacity.
There’s no one-size-fits-all approach to optimizing a plant-based diet for fertility. If you're unsure whether you're meeting your needs, or feeling overwhelmed, working with a fertility-focused dietitian who understands plant-based nutrition can make a meaningful difference.
A note from WeNatal on fertility & pregnancy tips for plant-based eating pattern
We deeply support individuals and couples on all paths to parenthood, including those following plant-based diets. While a vegan or vegetarian lifestyle can absolutely support fertility and a healthy pregnancy, it often requires a bit more intentionality, especially around key nutrients like choline, iron, DHA, and vitamin B12.
That’s why our WeNatal prenatals were thoughtfully formulated to help fill common nutrient gaps, while supporting hormone health, egg quality, and fetal development. Although WeNatal for Her and Him are not fully vegan (due to the vitamin D source), it’s designed to be vegetarian-friendly and grounded in the latest evidence-based nutrition science.
Whether you’re just starting your fertility journey or already pregnant, know that with mindful meal planning, the right supplement routine, and a little extra support, a plant-based lifestyle can be both nourishing and empowering every step of the way.
RELATED: Why a healthy diet is not enough for fertility and pregnancy
References
Avnon T, Paz Dubinsky E, Lavie I, Ben-Mayor Bashi T, Anbar R, Yogev Y. The impact of a vegan diet on pregnancy outcomes. J Perinatol. 2021;41(5):1129-1133. doi:10.1038/s41372-020-00804-x
Cai Q, Chen T. Association Between Dietary Fiber and Female Fertility: a NHANES-Based Study. Reprod Sci. 2023;30(5):1555-1564. doi:10.1007/s43032-022-01103-w
Foster M, Samman S. Chapter Three - Vegetarian Diets Across the Lifecycle: Impact on Zinc Intake and Status. ScienceDirect. Published January 1, 2015. https://www.sciencedirect.com/science/article/abs/pii/S1043452614000047?via%3Dihub
Hu J, Wang J, Li Y, Xue K, Kan J. Use of Dietary Fibers in Reducing the Risk of Several Cancer Types: An Umbrella Review. Nutrients. 2023;15(11):2545. Published 2023 May 30. doi:10.3390/nu15112545
Kane A. Spotlight on Plant Based Proteins. Massachusetts General Hospital. Published March 27, 2024. https://www.massgeneral.org/news/article/spotlight-on-plant-based-proteins
Meulenbroeks D, Otten E, Smeets S, et al. The Association of a Vegan Diet during Pregnancy with Maternal and Child Outcomes: A Systematic Review. Nutrients. 2024;16(19):3329. Published 2024 Sep 30. doi:10.3390/nu16193329
Moustarah F, Mohiuddin SS. Dietary iron. PubMed. Published January 8, 2024. https://www.ncbi.nlm.nih.gov/books/NBK540969/
Rana A, Samtiya M, Dhewa T, Mishra V, Aluko RE. Health benefits of polyphenols: A concise review. J Food Biochem. 2022;46(10):e14264. doi:10.1111/jfbc.14264
Samimisedeh P, Afshar EJ, Ejtahed HS, Qorbani M. The impact of vegetarian diet on sperm quality, sex hormone levels and fertility: a systematic review and meta-analysis. J Hum Nutr Diet. 2024;37(1):57-78. doi:10.1111/jhn.13230
Saunders AV, Davis BC, Garg ML. Omega-3 polyunsaturated fatty acids and vegetarian diets. Med J Aust. 2013;199(S4):S22-S26. doi:10.5694/mja11.11507
Sebastiani G, Herranz Barbero A, Borrás-Novell C, et al. The Effects of Vegetarian and Vegan Diet during Pregnancy on the Health of Mothers and Offspring. Nutrients. 2019;11(3):557. Published 2019 Mar 6. doi:10.3390/nu11030557
Wallace TC, Blusztajn JK, Caudill MA, et al. Choline: The Underconsumed and Underappreciated Essential Nutrient. Nutr Today. 2018;53(6):240-253. doi:10.1097/NT.0000000000000302
