Consuming an adequate amount of vitamin D during pregnancy is vital for the health of you and your baby.
Vitamin D is essential for the health of you and your baby during pregnancy. Getting an adequate amount of Vitamin D is important for you and your baby’s bone health and immune function and can help minimise the risk of developing serious health problems. Read on to find out why vitamin D is important during pregnancy and what the recommended intake is.
What is vitamin D?
Vitamin D is a lipid soluble vitamin and also a steroid hormone. It is essential for your baby’s growth and development and your own health during pregnancy.
The major role of Vitamin D is to help maintain appropriate calcium and phosphorus concentrations by improving the small intestine’s ability to absorb calcium and phosphorus from the diet (1).
Vitamin D occurs in two forms:
- D2 (ergocalciferol): found in a small range of foods
- D3 (cholecalciferol): produced by the action of sunlight on skin
Why is vitamin D important during pregnancy?
Vitamin D helps to develop your baby’s bones and teeth. Not getting enough Vitamin D in pregnancy can cause muscle weakness and pain in pregnant women.
Low levels of Vitamin D can affect a person’s immune function and put pregnant women at a greater risk of serious health problems such as osteomalacia (4,5), gestational diabetes mellitus, pre-eclampsia (6,7), cancer, cardiovascular disease, diabetes, rheumatic disease, muscle weakness, chronic pain and neuropsychiatric dysfunction (8,9,10,11,12).
For the baby, a lack of vitamin D during pregnancy is the leading cause of infantile rickets, and can lead to poor fetal growth and neonatal development (13,14,15,16) and increase baby’s risk of becoming overweight in the prenatal and early postnatal stages. (3).
What is the recommended intake of vitamin D?
The Vitamin D store of the mother is the major source of Vitamin D for the fetus (2).
The recommended dose for pregnant females is 5.0ug/day during pregnancy and lactation (1).
Women who get regular exposure to sunlight generally do not require supplementation. However, if you fall into a higher risk category for deficiency (listed below), it is advised that you have a blood test to indicate if you have enough Vitamin D in your blood.
What are the major sources of vitamin D?
Vitamin D comes from the sun, supplements, and a small amount from food. Fortunately, we get most of our Vitamin D from the sun. Ultraviolet (UV) radiation from the sun produces vitamin D in the skin. Only a small amount is absorbed from your diet.
We absorb a small amount from foods such as:
- Fish oils (e.g. salmon)
- Egg yolk
- Margarine
- Some brands of milk or dairy
- Shellfish
- Mushrooms grown in the sunlight
How can we help?
Katrina Ridout Nutrition offers pregnancy nutrition coaching to expecting mothers and presents the most reliable nutritional advice you could receive.
If you are looking for someone to coach you through your pregnancy, I am able to help! No matter your health status or stage in life, Kat and her team at Katrina Ridout Nutrition we want to ensure you feel comfortable and are meeting all of your nutritional needs.
For more information or support book in a comprehensive individualised nutrition consultation, click here to get in contact with our friendly team!
