Whether in clinic, on TV or on the street – the buzz about going vegan or turning to plant-based diets is increasing. What’s often missing from this discussion are the potential downsides, particularly when it comes to nutrient intake. If you are considering or actively trying to conceive, this information is hugely important. So if you are intent on consuming a plant-based diet, please get qualified advice to ensure you know how to combine your foods for optimal nutrition.
A 2023 study assessed the diets of 9,706 US adults and categorized animal protein intake into five groups, from lowest animal protein intake to highest, then analyzed their intake of micronutrients.
Those who ate the least animal protein had significantly lower intakes of protein, vitamins A, B6, B12, choline, zinc, and calcium (and non-significantly lower intakes of vitamins B2, B3, D, selenium and potassium) compared to those who ate the most. All of these nutrients are critical for fertility, pregnancy & lactation.
For many nutrients, those who ate the least animal protein often had intakes below recommended requirements. This is a concern in pregnancy, when the need for many nutrients increases, especially for protein — 17% of the low animal protein group failed to meet the estimated average requirement for protein (which is 38 g of protein/day for women and yes, that’s an extremely low and insufficient goalpost) compared to <1% in the high animal protein group. (my book gives you a calculation and list of protein contained in foods).
Furthermore, choline intake was inadequate in 99.1% of the low animal protein group compared to 65.8% of the high animal protein group. While we all need to be conscious of our choline intake, plant-based diets are notoriously low.
Those with lower animal protein intake did show higher intakes of folate (602 vs. 435 mcg), but interestingly this was due to a higher intake of folic acid-fortified refined grains.
I have explained the importance of methylation, epigenetic changes and folate in previous blogs but Lily Nichols explains it well in her post.
Consuming a balanced whole food diet, preferably organic is always recommended. Should supplements be required, these should be of a high quality, pure and prescribed to meet your individual needs.
While there is a glut of information available, much of it can be misleading. Always consult a qualified naturopath or fertility trained nutritionist for individualised assessment and guidance.
