Vegan Diet Mama Vitamins for a Healthy Baby

Hello everybody Dr. Bryan Dzvonick
here. In this video I will be going over the most common nutrient deficiencies in
pregnant and nursing moms who are vegan. And by the end of this video you will
know what nutrients that you must add to your diet to optimize your baby’s health
and to prevent diseases of malnutrition. Enjoy. The micronutrient that is the most
difficult to get on a 100% plant-based diet is vitamin b12. If you are pregnant,
nursing, or planning to become pregnant and you eat an exclusively vegan diet
this is one micro nutrient that you must supplement your diet with. Some food
manufacturers will supplement their products with vitamin b12 so check your
food labels and see. Some cereal grains have vitamin b12 added to their products,
but ultimately you’ll be wanting to take a high-quality prenatal vitamin. Stick
around to the end of this video where I discuss my recommendations for a
prenatal vitamin. Docosahexaenoic acid is one of the omega-3 fatty acids. It makes
up approximately 30% of the fat in the human brain and it is crucial for your
baby’s cognitive development. Getting adequate amounts of DHA on a vegan diet
will require that you add ample amounts of spirulina chlorella and seaweed to
your diet because these are the only plant sources
of DHA. You can also eat large amounts of foods that are high in another omega-3
fatty acid known as alpha linolenic acid. These include hemp seeds, chia seeds, flax
seeds, walnuts, edamame, and soybean oil to name a few.
Notice how I said that you need to eat large amounts of these because your body
will only convert about 15 or less percent of alpha linolenic acid into DHA.
The easiest way to get optimal amounts DHA and your diet is to supplement your
diet with a plant-based DHA. More on this in a minute. You can get vitamin D from the Sun for free. All you have to do is sunbathe on a
daily basis. So if you have very light-colored skin you’ll want to be
spending 10-15 minutes per side in the midday Sun and if your skin is
very dark you want to be spending 25-30 minutes per side in the Sun per day.
If your skin falls in between that area you’ll want to adjust your time
accordingly. If you’re not into sunbathing or you live in an area where
sunlight is sparse and not available, don’t worry because many plant-based
processed foods are fortified with vitamin D – including some orange juices,
some margarines, and some almond milks. In addition, you can take mushrooms and
place them dark side up in the Sun… bottom side up in the Sun, and leave them
there for about a half an hour and the mushroom will actually make vitamin D –
and you can eat it and get your vitamin D from that. It’s important to note that
vitamin D2 – at higher doses isn’t as bioavailable as vitamin D3, but be warned,
vitamin D3 that is added to products is derived from sheep’s wool which is not
vegan. Unless you’re getting plenty of Sun every day and eating lots of
fortified foods your milk production will be lacking this vitamin. And since
vitamin D is so crucial for growth and brain development you want to make sure
that your vitamin levels are optimized. You should have your labs tested every
three months during pregnancy and while nursing and you should aim for a value
of 50 to 100 ng/mL on your lab results. As for your baby
getting sunlight to make vitamin D… For the first six months of life you don’t
want to have them in direct sunlight as their skin is so new and fragile and
they could easily get burnt. But after about six months of age your baby could
go out in the Sun. Maybe in the Morning Sun and the Evening Sun when it’s not
as intense, for a limited time so that they can make their own vitamin D. But
just be very careful that they do not get sunburned. Iron is not too difficult to obtain through a plant-based diet because there
are so many plant-based sources including white beans, chocolate, lentils,
spinach, tofu, and chickpeas to name a few. If you are absorbing good amounts of
iron in your diet then there should be plenty in your breast milk for your
nursing baby up until about the age of six months. At that point you’ll want to
add in solid foods to your baby’s diet and include some of the foods that are
high in iron so we know that they’re getting adequate amounts of iron. If you
are supplementing… taking a multivitamin – a prenatal vitamin that has iron in it,
then you should still be producing plenty of iron in your breast milk
beyond the six-month mark. You should have your iron levels tested during
pregnancy and while nursing so that you know that you have adequate amounts to
pass through your breast milk. The test that you should have done is the iron,
total iron binding capacity, and your ferritin. There are many other possible nutrient deficiencies for any mother’s diet so
supplementing your diet with a high quality prenatal vitamin before
conception, during pregnancy, and while nursing is highly recommended. I haven’t
been unable to find a purely vegan prenatal vitamin that meets all of my
vitamin quality criteria. The one that I recommend is called prenatal Pro and the
only non vegan ingredient this has is vitamin D3 which as I mentioned earlier
is derived from sheep’s wool. I have provided links down in the description
below for you to check that one out. Prenatal Pro has optimal amounts of all
the nutrients mentioned in this video except for DHA. For DHA I recommend a
product called Algae Omega and I’ve provided links down in the description
below for this one as well. breast milk is the best source of food for your baby
but in some situations this is not an option. In that case my first
recommendation is to find a human donor. Somebody who will donate their breast
milk for your baby to have. If that’s not an option then you will want to feed
your baby formula. The good news is that there are plenty of plant-based infant
formulas available with one caveat, by law all of these products have to
contain vitamin D3 which as I mentioned earlier is derived from sheep’s wool.
If you’re a hardcore vegan this is one area where you will want to make an
exception because the health of your baby is so vital and vitamin D is such a
vital nutrient that you don’t want to risk your baby’s safety and not have
them have this formula that has the D3 in it. The first one is Earth’s best
non-gmo plant-based formula with iron, and the second is Enfamil ProSobee
soy-based infant formula for sensitive tummies. Both of these have all the
micronutrients your vegan baby needs, including DHA that is derived from algae.
Now you know what micronutrients to add to your vegan diet to optimize your
baby’s health and prevent diseases of malnutrition. If you liked this video
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thank you for watching and we’ll see you in the next one!

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