Making sure you have the right levels of vitamin D in pregnancy is essential for you and your baby’s health. This vital vitamin supports your bones, muscles, and immune health, your baby’s growth and development, and helps to prevent pregnancy complications.
In this guide, discover just how important it is to take enough vitamin D for pregnancy and breastfeeding. We’ll cover when to start taking vitamin D during pregnancy and how to increase your intake safely, with expert advice from Consultant Paediatrician Dr Benjamin Jacobs.
In this guide:
- Can You Take Vitamin D When Pregnant?
- Why Is Vitamin D Important During Pregnancy?
- Benefits of Taking Vitamin D for Pregnancy
- 5 Essential Answers About Vitamin D and Pregnancy
- How to Increase Vitamin D for Pregnancy with Supplements
- How Do I Ensure My Child Has Enough Vitamin D?
- Supplementing with Vitamin D
Can You Take Vitamin D When Pregnant?
Yes, the NHS advises that you should take a range of vitamin supplements during pregnancy, including vitamin D. It’s also important to continue supplementing vitamin D if you choose to breastfeed.
While it’s vital to take vitamin D supplements during pregnancy to ensure you’re getting the necessary nutrients, everyone should consider taking daily vitamin D supplements—especially during autumn and winter.
In the UK, it can be difficult to get enough vitamin D every day from food and sunshine alone. In autumn and winter, the UVB (ultraviolet B radiation) rays that help us produce vitamin D naturally are weaker due to the angle of the sun. Not to mention fewer daylight hours to get our daily fix.
Why Is Vitamin D Important During Pregnancy?
Vitamin D is an essential nutrient which contributes to your body’s functions at every stage of life. It’s responsible for strong bones, healthy muscles, and an effective immune system.
Given these benefits of vitamin D, it’s clear why this powerful nutrient is needed during pregnancy. During this time, your body requires vitamin D supplements to support the growth and development of your baby.
Every nutrient your growing bundle of joy gets comes from you. Therefore, it’s very important to consider whether you’re getting enough vitamin D during pregnancy. As well as the key pregnancy supplements needed for you to remain healthy during this magical time.
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Benefits of Taking Vitamin D for Pregnancy
Vitamin D and pregnancy go hand in hand—not only to support your health but to strengthen your child’s bones and support their development.
- Vitamin D encourages the maintenance of calcium and phosphate in the bones and teeth, while also supporting healthy heart function.
- Taking vitamin D for pregnancy is also just as important for you, as having the right levels may reduce your risk of pre-eclampsia.
- Once the baby is born, the importance of taking vitamin D remains high, especially if you’re breastfeeding. This is because you will still be your child’s main source of vitamins.
5 Essential Answers About Vitamin D and Pregnancy
We’ve put together the top five things you need to know about taking vitamin D for pregnancy to make your journey to parenthood that little bit easier.
1. How Can I Get Vitamin D During Pregnancy and Breastfeeding?
Our bodies make vitamin D naturally from exposure to UVB (ultraviolet B) from the sun’s rays, to the extent that 90% of our essential vitamin D should come from sunshine. That’s why vitamin D earned the nickname of the “sunshine vitamin”. Increasing your time in the sun could help you obtain vitamin D in pregnancy.
It’s also important to protect our skin from sun damage by using sunscreen. However, creams higher than factor 15 can block vitamin D absorption, which is why it’s believed that necessary sunscreen use may have caused vitamin D deficiency to soar to new heights.
While it’s equally vital to protect our skin, using sunscreen may also mean you don’t get enough natural vitamin D from the sun during pregnancy. You could look for other ways to help increase your vitamin D levels during pregnancy, such as vitamin D supplements.
Learn more about the benefits of vitamin D
2. Which Food Sources are Rich in Vitamin D?
One of the best ways to increase your intake of vitamin D for pregnancy is through a balanced diet. However, only 10% of vitamin D typically comes from our diet.
To help you boost your vitamin D levels and consume a range of healthy nutrients, we’ve gathered a list of pregnancy-safe foods that are rich in vitamin D:
- Oily fish, such as tuna and salmon - Be wary of smoked fish, but cooked fish and seafood should be safe to eat.
- Eggs – It’s often recommended to eat fully cooked eggs wherever possible. Raw and partially cooked eggs are considered safe to eat if they contain the British Lion stamp.
- Meat - Ensure meat is well-cooked, with no traces of pink or blood. You can also eat cold pre-cooked meats such as ham and corned beef. Avoid raw meats and be careful with cured meats.
- Dairy products, such as milk and cheese - Hard cheeses and pasteurised products are generally safe to eat.
- Fortified foods – Including cereals, bread and juices.
Where possible, increasing your intake of these sources of vitamin D could help you increase your vitamin D levels in pregnancy.
For a full list of what to avoid, seek medical advice from your doctor or learn more about foods to avoid on the NHS website.
3. When to start taking vitamin D during pregnancy
If you’re pregnant or breastfeeding, the NHS recommends that you should take vitamin D supplements all year round. Having low levels of vitamin D can have a major impact on expecting parents and the baby. Taking vitamin D supplements for pregnancy is an effortless way to boost your levels.
Research shows that those who are pregnant and have low levels of vitamin D may have higher rates of pregnancy complications for mothers and babies, including:
- Pre-eclampsia
- Gestational diabetes
- Preterm birth
- Low birth weight
-
Weaker immune system
After birth, babies born with insufficient vitamin D levels may also be at risk of developing conditions such as rickets.
We asked Consultant Paediatrician Dr Benjamin Jacobs, who says: “Vitamin D is especially important for mums-to-be and new mums. During pregnancy, or when breastfeeding, mothers need extra Vitamin D to maintain their own bone health, as well as providing nutrients to their baby.”
Meanwhile, if you’re trying to get pregnant, there are a range of conception supplements that can help people preparing to become parents increase essential nutrients for pregnancy.
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4. How Can I Check My Vitamin D Levels?
If you're concerned about your levels of vitamin D during pregnancy, you can take a vitamin D blood test.
With BetterYou, checking whether you are at risk of deficiency or low levels is easier than ever. Our at-home vitamin D tests require a small blood sample, then they’re sent off for testing by our partner lab, Sandwell and West Birmingham NHS Trust.
Your vitamin D levels will be analysed using liquid chromatography-mass spectrometry (GC–MS) to measure the vitamin D in the blood. A clear interpretation of the nutrient level is then sent to you within two weeks of the lab receiving your sample. We’ll also give you a complimentary free vitamin D oral spray (worth up to £10.95) based on your results.
Always speak with your doctor if you’re worried about your vitamin D levels in pregnancy.
5. Is 1,000 IU of Vitamin D Safe During Pregnancy?
Yes, according to a maternal vitamin D osteoporosis study, the health of babies' bones could be improved by giving mothers a daily dose of 1000 IU (international units) of vitamin D while pregnant.
Dr Benjamin Jacobs says: "That was one of the most important pieces of scientific research ever performed in this field. Until now, authorities in the UK only recommended 400 IU of vitamin D daily in pregnancy, but this study showed that 1000 IU is safe, and probably more beneficial.”
It’s important to acknowledge the safe upper limits when supplementing, and always listen to the medical advice of your doctor. The NHS advises not to take more than 4,000 IU of vitamin D per day, which is the equivalent of 100μg (micrograms).
How to Increase Vitamin D for Pregnancy with Supplements
Health professionals recommend taking both vitamin D and folic acid supplements during the first trimester.
Throughout pregnancy, it’s advised to continue supplementing vitamin D to help benefit bone health and immune function. You should also take:
- Vitamin C
- Iron
- Calcium
These nutrients help to support maternal tissue growth and normal function of the immune system, whilst contributing to the reduction of tiredness and fatigue by boosting energy levels naturally.
BetterYou Know
BetterYou oral spray supplements make it easier to get your recommended daily intake of vitamins, as they don’t require food or water and they’re easy to use on the go.
Oral spray vitamins are also a great option for those experiencing morning sickness, as they don’t rely on primary absorption through the digestive system. Our pill-free supplements are an effective, hassle-free way to increase vitamin D for pregnancy.
How Do I Ensure My Child Has Enough Vitamin D?
Once your little one arrives, it’s important to continue maintaining your and your baby’s vitamin D levels. Vitamin D is one of many important nutrients for breastfeeding, as it can help your baby receive their own vital intake of vitamin D.
During your baby’s first months, if you breastfeed, your intake of vitamin D will still directly impact your child’s levels. Therefore, if your levels are low, you should consider taking breastfeeding supplements or giving your baby a daily supplement.
If you are bottle feeding, our baby and children’s vitamin range includes an Infant Vitamin D Oral Spray. It’s suitable for newborns and kids up to the age of three, provided they are not consuming more than 500ml of fortified infant formula daily.
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Supplementing with Vitamin D
Our oral spray supplements provide different strengths for different ages and needs. Find the right supplements for you:
A Better Way to a BetterYou
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