By Reed Mangels, PhD, RD

DHA is an omega-3 fatty acid. DHA stands for docosahexaenoic acid, but it’s much easier to simply refer to as DHA. The number of pregnant individuals in the United States, whether vegetarian or nonvegetarian, whose intakes of DHA meet the common recommendation for DHA is quite low (1).

Vegan diets don’t contain DHA unless supplements or fortified foods are used; nonvegetarians get DHA from fish.

In pregnancy, DHA supplementation is associated with a reduced risk of having a preterm birth (baby born too early) and a reduced risk of having an infant with an unhealthfully low birth weight (2,3). That’s why many organizations recommend intakes of DHA of 200 to 300 milligrams daily during pregnancy (4). There is some evidence that those with low DHA status (as indicated by lab tests) prior to pregnancy could benefit from as much as 1,000 milligrams of DHA daily (5).

Vegan DHA supplements are made from microalgae. Microalgae is the source of DHA in fish and in fish oil so using a DHA supplement based on microalgae can meet DHA needs without involving fish. DHA derived from microalgae effectively improves DHA status (6).

DHA from microalgae is added to some vegan prenatal vitamin and mineral supplements. Microalgal DHA can also be found in supplements that only contain DHA (or DHA along with other omega-3 fatty acids). In pregnancy, products only supplying DHA would be used along with a vegan prenatal supplement that does not supply DHA. In other words, if your prenatal supplement contains DHA, it’s likely that a separate DHA supplement is not needed. If your prenatal supplement does not contain DHA, you could use a separate DHA supplement.

We looked for prenatal supplements providing DHA and for DHA supplements that were labeled vegan. This is not a comprehensive list but reflects what we found online and in stores.

Prenatal supplements identified as vegan that provide DHA

Buried Treasure Prenatal Plus DHA Daily Multi Vegetarian Safe Liquid Supplement One Tablespoon provides 200 milligrams of a DHA blend; also provides vitamins and minerals. 100 micrograms of vitamin B12 is an appropriate dose in a once daily supplement in pregnancy.

iwi prenatal Two softgels provide 200 milligrams of DHA; also provides vitamins and minerals. 30 micrograms of vitamin B12 is an appropriate dose; supplies iodine but only 100 micrograms (recommendations call for 150 micrograms of supplemental iodine in pregnancy)

Premama Prenatal vitamins One daily capsule provides 78 milligrams of DHA (less than what is commonly recommended); also provides vitamins and minerals; 2.8 micrograms of vitamin B12 once a day is lower than recommendations on VeganHealth

Vegan DHA supplements

Deva Vegan Omega-3 DHA One vegan softgel provides 200 milligrams of DHA

Deva Vegan Liquid Omega-3 DHA 14 drops provide 200 milligrams of DHA

Doctor’s Best Vegan DHA One veggie softgel provides 200 milligrams of DHA

Dr. Fuhrman’s DHA + EPA 0.75 milliliters provide 175 milligrams of DHA

Early Promise Prenatal Gentle DHA One vegetarian softgel provides 200 milligrams of DHA

Garden of Life Vegan DHA One softgel provides 400 milligrams of DHA

Mama Bird Vegan Prenatal DHA Two softgels provide 350 milligrams of DHA

New Chapter Prenatal Vegan Omega-3 Complex One softgel provides 250 milligrams of DHA

New Chapter Vegan Omega-3 Complex One softgel provides 250 milligrams of DHA

Nordic Naturals Vegan Prenatal DHA One softgel provides 250 milligrams of DHA

Nuique Mother & Baby Vegan Algae Omega 3 Two capsules provide 375 milligrams of DHA; shipped from the UK so delivery may take 2 to 3 weeks.

Ovega-3 Plant-based DHA One softgel provides 270 milligrams of DHA

Truvani’s Plant-based Omega One capsule provides 250 milligrams of DHA

Whole Earth & Sea Marine DHA One softgel provides 300 milligrams of DHA

References

1. Nordgren TM, Lyden E, Anderson-Berry A, et al. Omega-3 fatty acid intake of pregnant women and women of childbearing age in the United States: potential for deficiency? Nutrients. 2017;9(3):197.
2. Middleton P, Gomersall JC, Gould JF, et al. Omega-3 fatty acid addition during pregnancy. Cochrane Database Syst Rev. 2018;11(11):CD003402.
3. Kar S, Wong M, Rogozinska E, et al. Effects of omega-3 fatty acids in prevention of early preterm delivery: a systematic review and meta-analysis of randomized studies. Eur J Obstet Gynecol Reprod Biol. 2016;198:40-46.
4. Mangels R, Messina V, Messina M. The Dietitian’s Guide to Vegetarian Diets, 4^th edition. Burlington, MA: Jones & Bartlett Learning; 2023.
5. Carlson SE, Gajewski BJ, Valentine CJ, et al. Higher dose docosahexaenoic acid supplementation during pregnancy and early preterm birth: A randomised, double-blind, adaptive-design superiority trial. EClinicalMedicine. 2021;36:100905.
6. Sarter B, Kelsey KS, Schwartz TA, et al. Blood docosahexaenoic acid and eicosapentaenoic acid in vegans: Associations with age and gender and effects of an algal-derived omega-3 fatty acid supplement. Clin Nutr. 2015;34(2):212-218.

To read more about vegan pregnancy see:

Vegan Nutrition in Pregnancy and Childhood

Pregnancy and the Vegan Diet

Prenatal Supplements for Vegans

The contents of this posting, our website, and our other publications, including Vegetarian Journal and Vegan Journal, are not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. We often depend on product and ingredient information from company statements. It is impossible to be 100% sure about a statement, info can change, people have different views, and mistakes can be made. Please use your best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.

The Vegetarian Resource Group is a vegan activist non-profit organization that does outreach all-year-long. For example, VRG has been tabling at a wide variety of events throughout the USA. We also send literature free of charge to other groups/individuals doing educational activities in schools, hospitals, camps, restaurants, libraries, offices, etc. Our ability to continue doing this depends on people like you! Your donations allow us to promote the vegan message whenever we’re called upon for assistance. Please consider becoming a monthly, quarterly, or single-time donor to The Vegetarian Resource Group.

Thanks so much for your support. You can make a donation online here: www.vrg.org/donate

Julia Comino interviews Whitney McVerry about her Vegetarian Resource Group internship experience. See video at https://www.youtube.com/watch?v=LG8mXxaVnKM

For more information about Vegetarian Resource Group/Vegan Journal internships, see
https://www.vrg.org/student/index.php

To support The Vegetarian Resource Group internships, donate at www.vrg.org/donate

photo from Vegan Scoops

The Vegetarian Resource Group maintains an online Guide to Vegan/Vegetarian Restaurants in the USA and Canada. Here are some recent vegan restaurant additions. The entire guide can be found here: http://www.vrg.org/restaurant/index.php

To support the updating of this online restaurant guide, please donate at: www.vrg.org/donate

Here are some new additions to VRG’s guide:

Jade Rabbit, The Emerald Room at Aimsir Distilling, 2117 NE Oregon St., Ste. 202, Portland, OR 97232

All-vegan kitchen and dining space serving their interpretation of an eclectic best-of various Asian cuisines with a delicious emphasis on dim sum. Order one of your go-tos while branching out and trying something new. Some customer favorites include Chili Oil Wontons, Mapo Tofu, Crab Rangoons, and Siu Mai Dumplings. The Chili Oil Wontons were filled with “pork” belly and “beef,” tossed in a mixture of spice and garnishes; while the Mapo Tofu was savory, spicy, and delicious. In the meantime, the Crab Rangoons were very flavorful and included vegan cream cheese, “crab” meat and spring onions. The Siu Mai came in a pack of four topped with caviar-like pearls; they were big, juicy, and extra meaty. Overall the food was delicious and filling, packed with flavor and truly one-of-a-kind. Additionally, the tea was lovely and fragrant; try the tea ceremony if you can! The interior of the place was truly exceptional, featuring tall ceilings and modern rustic detailing. Please note that most of the seating is upstairs, though there are some tables on the ground floor that are ADA accessible.

Lucy Juicy, 2180 Broad St., Cranston, RI 02905

A wide variety of smoothies are available including the tropical chaga monster with acai and chaga adaptogen mushroom; the Charlie with strawberry, lychee, and dragon fruit; and the Jan with iced coffee, vanilla protein powder, and banana. Smoothies can be blended with a choice of non-dairy milks such as coconut, almond, or oat milk. Acai bowls can be topped with house-made granola, coconut chips, and chia seed. Other plant-based menu items include a breakfast sandwich with JUSTEgg, a breakfast burrito, and grilled cheese made with a choice of sourdough or multigrain bread.

Moonburger, 87 Main St., New Paltz, NY 12561

Enjoy Impossible burgers, fries (with or without cheese sauce), shakes, and beverages.

Sundrip, Fulton Market, 210 N. Carpenter St., Unit 140, Chicago, IL 60607

Sundrip is a grab-and-go restaurant that offers a range of raw plant-based juices, smoothies, bowls, noodle dishes, salads, and soup. They also have cake cups for dessert.

To Live For, 1508 Nanaimo St., East Vancouver BC V6L 4T8 Canada

Their best seller, Banana Bread, from which the entire dream was born, is made with hand peeled bananas, garnished with chocolate and toasted macadamia nuts, and spiced with hints of cinnamon and vanilla. Another favorite is a poppy-seeded Lemon Loaf- textured with crunchy millet crumb, coconut milk-created creaminess and tang powered by a final, generous soaking of lemon juice. If you’re a serious chocolate lover, the Salted Double Chocolate Cookie laced with toasted marshmallows, is calling your name. Dark and studded with chocolate chips, it’s crowned with coarse salt and more marshmallows. There are Almond and Chocolate Croissants too. Since To Live For donates some proceeds monthly to animal rights organizations and charities, you contribute to animal welfare just by being a customer. What a great way to enjoy treats and help animals at the same time–kind of like eating your cake and having it too! Speaking of Cake, some are by the slice, or you may order a custom cake, or choose Grab and Go subject to availability. If you’re craving sweet and salty, Salted Caramel Biscoff Cake might hit the spot. Hazelnut Chocolate Mousse Cake is another of the many cake options. Some savory items are Sourdough Breads, Breakfast Sandwich Croissants and Spanakopita.

V-Spot Food, 18-20 North Main St., New Hope, PA 18938

At V-Spot, the goal is to create a culinary experience in a casual, tranquil environment. One of the things that seem to distinguish V-Spot from many other vegan eateries is their focus not only on plant-based cuisine, but also on specifically serving dishes that are less than 10% fat and without added sugar. Ready to dig in? For Starters, of the many options, you might try Cauliflower Ceviche or Trumpet Mushroom Calamari served with Tzatziki or Marinara sauce. V-Spot Food offers a variety of entrees including Truffle Topped Mushroom Risotto, Mushroom “Duck” with Plum Sauce; Butternut Squash Ravioli with sage butter; Stuffed Pepper with Saffron Rice; and Chorizo, Potatoes & veggies. A few items on the Sunday Champagne Brunch Menu are Sausage Gravy over Polenta; French Toast with Berries & Coconut Whip Cream; Everything Bagel with cream cheese; and Vegan smoked salmon or caviar (when available).

They’re so passionate about soups that they even offer Soup Flight-Try 3 soups! Feeling Utopian? That might call for Approaching Nirvana, which translates to: Chickpeas, Fire-Roasted Tomatoes, Coconut Cream and Fresh Lime. A couple of other possibilities include Roasted Ginger Butternut Squash, or Tri-Color Chili with cornbread. There are Salads, Sandwiches, a Gyro, Kelp Burger, and many Sides including Beet-Carrot-Turnip Rainbow Fries, plus a few choices for Kids. There are many dreamily drizzled Desserts including Cake, Pie, Ice cream, Sorbets, Espresso Flan, Baklava, and various Cheesecakes including Pumpkin. Chocolate lovers fear not—there’s lots to meet your cravings too.

Vegan Scoops, 2603 E. South St., Orlando, FL 32803

Allergy friendly, peanut-free, vegan Ice Cream is made from scratch, without artificial dyes, colors or flavors using compostable, biodegradable plant fiber for packaging, vessels, and utensils. Besides standard flavors, there’s Cuban Cafecito and Pina Colada as well as some rotating flavors like Mint Chip and Mango. In addition to Cups or fresh Waffle Cones, there are Milkshakes and Sundaes. When it comes to Toppings, Scoops has you covered! Besides some of the most familiar, there’s also guava puree, organic cinnamon crunch, graham cracker pie crust, Nutella, and spiced brown sugar glaze to name a few. If you like some Cake with your ice cream, there’s Banana Bread Pound Cake, Chocolate Fudge Cake, and Berry Lemon Cake with a Cheesecake layer, fruit purees, and more. Hot Plates are goodies like brownies, cookies, or cinnamon buns, served warm and topped with glazes, syrups, and chips. If all that’s not enough and you want s’more, there are Signature Ice Cream dishes like Campfire Classic: Chocolate Ice Cream, Graham Cracker Pie Crust, Mini Marshmallows, and Chocolate Syrup. If you just can’t get enough, grab some pints for later! You can get them fresh packed and customized.

Have you ever wondered if an ingredient listed on a food label is vegan or not? The Vegetarian Resource Group has an online guide to food ingredients that lets you now whether a specific food ingredient is vegan, vegetarian, non-vegetarian, typically vegan, typically vegetarian, may be non-vegetarian, or typically non-vegetarian.

You can search through this guide here: https://www.vrg.org/ingredients/index.php

To support this type of difficult research, please consider making a donation to The Vegetarian Resource Group: vrg.org/donate

By Mihika Chechi, VRG Intern

There’s a common misconception that becoming vegan also means being forced to give up enjoyable foods. It’s understandable why people might assume this; after all, people often stereotype vegans as eating nothing but salads and uncooked vegetables for each meal. But in reality, nothing could be further from the truth! Vegan foods encompass an incredibly diverse range of cuisines, from Japanese to Ethiopian to Mediterranean to Mexican, and there are plenty of nutrients found in these foods – coming from more sources than just lettuce and celery sticks!

Not only are vegan dining options from just about every type of cuisine much easier to find than people assume, but making vegan versions of your favorite non-vegan dishes is usually possible too! In many cases, you might even find that vegan alternatives to popular snacks taste better to you; for me, that’s specifically been the case when it comes to most pastries and desserts, which is perfect because I’ve always had a sweet tooth and haven’t had to give that up since becoming vegan!

Found below are some of the favorite vegan snacks, meals, and desserts from The Vegetarian Resource Group’s members, interns, and volunteers. If you’re interested in becoming vegan but not quite sure where to start in terms of everyday meals, we’d recommend trying out one or more (or all!) of the recipes and ideas below. A lot of these dishes are actually homemade originals – who knows, you might get inspired to start experimenting with new ones yourself!

Snacks:

Amy: “Chips & salsa or chips & guacamole are always a great [vegan] snack.”

Stephanie: “I love Mid-Day Squares. They’re vegan brownies. I love these because they are the right amount of sweet and they have great ingredients. I highly recommend these brownies.”

Elaina: “Some of my favorite snacks are potato chips, rye chips, fruit leather, carrots, and French fries.”

Jeff: “I rarely eat snacks, but when I do, it’s usually a handful of nuts (almonds, walnuts, or mixed nuts) and some kind of fruit (usually a banana).”

Marcy:  “I use Just Egg* to make breakfast sandwiches, as well as oat milk for cappuccinos.”

*please note that Just Egg is a plant-based company, though it is not officially classified as vegan because some of its ingredients were tested on (fed to) animals because of government regulations (though were not killed). See: https://www.reddit.com/r/vegan/comments/cdhpjx/fyi_just_egg_replacement_product_is_plantbased/

Meals:

Jason: “As for my favorite vegan foods, I always enjoy fresh local foods. The fun is the variety of fruits and veggies and when they come in season. This time of year, I could eat a meal of all blueberries or methley plums. And nothing beats breakfast for dinner with some pancakes.”

Coda: “Some of my favorite vegan foods are my dad’s really simple but seriously good guacamole recipe and a barbeque tofu sandwich recipe my family likes a lot. Both are super affordable too! Totally budget friendly. You can make the guacamole with only three smashed avocados, 3 Tablespoons Pico de Gallo style salsa, and salt and garlic powder to taste. The barbeque tofu sandwiches are also pretty easy. All you need to do is grate a block of extra-firm tofu, then season it with salt and pepper and cook it until it’s light brown. Then you add barbeque sauce and let it cook a little more. Finally, you scoop some of the barbequed tofu in-between some toasted burger buns.”

Elaina: “My favorite dinners are vegan tofu pesto scramble and cowboy caviar. These dinners make me feel fueled and healthy; they help me have energy when I run and when I work.”

Amy: “For dinners, I would say curries and stir-fries are my go-to recipes but I also make a great chili in the slow cooker. For a nondairy sour cream, the Kite Hill brand is a good pick.”

Jeff: “I’m about as uncreative in the kitchen as they come. As for dinners, some of my favorites are:

• Black bean burger (on whole wheat but with tomato and avocado slices)
• Taco salad (with spinach, diced tomato/avocado, and black beans instead of meat for protein)
• Tofu tikka masala (like chicken tikka masala, but substitute tofu for chicken)
• Pasta primavera (with plant-based “meat” balls)”

Stephanie: “I work from home so I need quick hearty lunches. These items can also be eaten for dinner. Whole Foods has a great vegan chili that I love. Add half an avocado and you will have a very filling meal. I highly recommend this product. Trader Joe’s has a great quick and easy vegan pasta dish. It’s so hearty and tasty. I also recommend this product.”

Desserts:

Stephanie: “I love So Delicious ice cream sandwiches. They’re super delicious and they really hit the spot when you are in the mood for dessert. I highly recommend it [link almond milk flavor]. So Delicious also has ice cream sandwiches using coconut milk. This one is so incredibly delicious because you get a hint of coconut flavor which is so yummy. I highly enjoy this product.” If you are looking for a richer dessert, So Delicious makes an amazing dipped coconut almond ice cream bar. These are terrific when your sweet tooth wants something super decadent. I highly recommend this product.”

Coda: “My mom and I have been taking basic box cake mixes and making them into easy vegan pineapple upside down cakes. Add smashed banana in place of the eggs, add applesauce instead of the oil, and pineapple juice from the can instead of the  water. Place the pineapple rings into a cake pan sprayed with coconut oil and sprinkled with brown sugar (organic) then just pour the batter on top.”

Elaina: “Some of my favorite vegan desserts are chia seed pudding with coconut milk, vegan mango sticky rice, and granola.”

Marcy: “I love chia pudding, chocolate tofu pie, and vegan apple pie with vegan ice cream.”

Amy: “For dessert, I love vegan cookies and cupcakes and sorbet or nondairy ice cream.”

Jason: “I’ve been enjoying Just Egg of late. It’s allowed me to recreate some childhood recipes in a better way than flax seeds and other egg substitutes.”

For other ideas, see

https://www.vrg.org/journal/vj2015issue2/2015_issue2_cooking_tips.php

https://www.vrg.org/journal/vj2015issue4/2015_issue4_vegan_snacks.php

https://www.vrg.org/journal/vj2002issue3/2002_issue3_snack_attack.php

https://www.vrg.org/journal/vj2001jan/2001_jan_party_snacks.php

https://www.vrg.org/journal/vj99sep/1999_sep_snack_attack.php

The contents of this posting, our website, and our other publications, including Vegetarian Journal and Vegan Journal, are not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. We often depend on product and ingredient information from company statements. It is impossible to be 100% sure about a statement, info can change, people have different views, and mistakes can be made. Please use your best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.

Vegan Journal is published by The Vegetarian Resource Group. Enjoy in-depth original research, product and book reviews, scientific updates on veggie nutrition, delicious vegan recipes with gorgeous photos, plus so much more. Both long-term vegans and those new to a vegan life-style will enjoy this magazine.

To subscribe in the USA only, see: https://www.vrg.org/member/2013sv.php

By Reed Mangels, PhD, RD

The Vegetarian Nutrition Dietetic Practice Group, an organization for dietitians with an interest in vegetarian nutrition, recently released a Plant-Based Starter Kit. This free 17-page booklet is available as a pdf. It includes sections on important nutrients for vegetarians, including vegans, as well as a food guide, and suggestions for budget-friendly eating and eating away from home. A 5-day vegan meal plan provides creative ideas for easy, nutritious meals. The starter kit was written by two expert plant-based dietitians, Ginny Messina MPH, RD and Kayli Anderson MS,RDN, ASCM-EP, DipACLM. Even seasoned vegans will learn from this beautifully illustrated and clearly written resource. You could also share it with a friend who is interested in making the change to a vegan diet.

SESAME KALE WRAP from Greens and Grains

If you live in New Jersey or happen to be heading to Ocean City or Atlantic City, NJ, you might want to swing by Greens and Grains for a delicious meal. Their menu features a variety of vegan style favorites like meatless meatball parm sub, falafel pita, Caprese panini, stuffed grape leaves, bowls, smoothies, cold press juices, brownies, soft serve, and so much more!

Greens and Grains is located at 1120 White Horse Rd., Voorhees Township, NJ 08043. They also have several other locations in New Jersey. More information can be found here: https://www.greensandgrains.com/

By Reed Mangels, PhD, RD

The Animal Law & Policy Program at Harvard Law School and the Center for Environmental & Animal Protection at New York University recently released a report titled Animal Markets and Zoonotic Disease in the United States. This 170-page report assesses “the scope of animal commerce in the United States, noting the kinds of transactions that can act as flashpoints for zoonotic spillover, an event through which pathogens are transmitted from animals to humans.”

There are many possible routes for pathogens (harmful viruses, bacteria, funguses, and parasites) to move from animals to humans. The report investigates the role of livestock production, animal imports, the pet trade, hunting, fishing, trapping, fur farming, aquaculture, backyard poultry production, industrial animal agriculture, zoos, aquariums, animal research labs, and other places where animals and humans interact.  According to the report, “at present, the United States has no comprehensive strategy to mitigate zoonotic risk” and “intensive animal production poses large-scale threats to public health, despite some of the strictest biosecurity measures of any animal industry.”

It’s a disturbing but important document.