Discover how Vitamin D can assist with your own health and your growing baby.

Vitamin D helps your body to absorb two important minerals – calcium and phosphorus – which in turn, support the development of your baby’s bones and teeth while inside the womb. In addition, it also keeps them strong.

If you are not getting enough vitamin D during your pregnancy, it may increase your risk of pregnancy related complications such as pre-eclampsia and low birth weighti.

Vitamin D also supports a healthy immune system, so you can take good care of your little one growing inside you!

How much vitamin D do you need during your pregnancy?

You should be getting 10 μg (micrograms) of vitamin D every day during your pregnancyii, the same as any other adult.

Where can you and your baby get vitamin D?

Get out into the sun if you can! Exposure to sunlight can help stimulate your skin to make vitamin D, which is essential for your bone health and your fetus’ aby’s developing bones.

Taking a stroll outside on a sunny day two or three times a weekiii can keep you relaxed and fit, while also giving you a healthy dose of vitamin D.

You may also chat with your doctor about taking vitamin D supplement, if you think you may not be getting enough vitamin D. Vitamin D insufficiency seems to be prevalent even in Asia, as people tend to stay in-door and avoid sun exposure. iv

If you’re looking for vitamin D in foods, you will find them in foods such as:

  • Fatty fish (such as salmon and sardines)

  • Eggs (especially egg yolks)

  • Cereals fortified with vitamin D

  • Dairy products fortified with vitamin D (such as milk and yogurt)

 

References:


i EFSA Panel on Dietetic Products, Nutrition, and Allergies (NDA) (2016). Dietary Reference Values for Vitamin D. EFSA Journal, 14(10):4547.

ii Vitamins and nutrition when pregnant - Pregnancy and baby guide. (n.d.). Retrieved April 10, 2017, from http://www.nhs.uk/conditions/pregnancy-and-baby/pages/vitamins-minerals-supplements-pregnant.aspx#Vitamin

iii Vitamin D and Pregnancy. (2017). Retrieved April 10, 2017, from http://americanpregnancy.org/pregnancy-health/vitamin-d-and-pregnancy/

iv Nimitphong, Hataikarn & Holick, Michael F. (2013). Vitamin D status and sun exposure in southeast Asia. Dermatoendocrinol, 5(1): 34–37.