During pregnancy, vitamin D is important to maintain healthy bones for you and your developing baby and to aid calcium and phosphorous absorption. It also plays a role in cell division and muscle function. Your baby’s vitamin D stores at birth will also depend on your vitamin D stores so it’s important to make sure you are getting enough.
During pregnancy you need 10µg of vitamin D every day.
Vitamin D is produced naturally by your body when exposed to sunlight. However, due to Ireland’s latitude and lack of sunshine it is often lacking in the Irish population. During pregnancy you need 10µg of vitamin D every day. There are only a few foods which naturally contain vitamin D so if you are not eating these foods regularly it is also recommended to take a 5µg supplement.
Vitamin D does occur naturally in foods but some of the foods are not eaten everyday and so our intakes can be less than perfect.
Good sources of vitamin D include:
- Oily fish – herring, mackerel, sardines, salmon, trout
- Eggs – the yolk contains the Vitamin D so try a tasty omelette, scrambled eggs or poached eggs with toast
- Fortified foods – some brands of milk, spreadable margarines and breakfast cereals have added vitamin D so check the label.
If you would like to chat further about this give our Careline a call or speak to your pharmacist about a suitable supplement.