Vitamin D levels in pregnancy
You may be surprised to learn that many Australian women are found to be vitamin D deficient in pregnancy.
If you have a low vitamin D level in pregnancy, then your baby will be born with low vitamin D. Some studies suggest that low vit D in pregnancy may be associated with complications like pre- eclampsia and gestational diabetes.
Why is vitamin D so important?
Vitamin D helps to absorb calcium from our gut & ensures development of strong bones. It is also important for muscle strength, helps to control blood calcium levels and essential for normal nervous & immune system functioning.
Low levels are also associated with mood disorders.
How to ensure you get adequate vitamin D?
Vitamin D is mainly produced by our skin when exposed to sunlight. Only 10% comes from food sources, such as
- oily fish like salmon- (cooked in pregnancy!)
- egg yolks (cooked in pregnancy!)
- mushrooms exposed to UV.
- Some milks and margarines are fortified with vitamin D.
- Beef liver
In Australia - vitamin D levels are NOT routinely checked in pregnancy, unless you are at increased risk of deficiency.
If you are pregnant and have one of the following risk factors, you should have your blood Vitamin D levels checked.
- Low sun exposure due to spending long periods indoors (Like many of my medical colleagues, especially those studying and working in hospitals !!)
- You have dark skin
- Your clothes cover most of your skin
- Your BMI is over 30
- You have gut absorption issues like coeliac disease or inflammatory bowel disease.
Recent international guidelines recommend that ALL pregnant women should have a supplement of 400iU of vitamin D daily.
(Vitamin D content in pregnancy multivitamins varies widely from 200iu-1000iu- so check yours!)
If you are assessed to be at high risk and found to be deficient from a blood test, your doctor will recommend a specific dose for you (usually starting at 1000iU)
Vitamin D supplements at recommended doses whilst pregnant are safe for mum and bub.
How much sun?
A little each day is key. It does depend a little on where you live, the season and time of day. See examples here
Pregnant mums – please remember your calcium intake! (3-4 serves of dairy or calcium fortified alternatives – and that cappuccino doesn’t count!)
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