Vitamin D and Pregnancy
Is it Key for Your Nutrition
Vitamin D is commonly known as the sunshine vitamin because our bodies can make vitamin D when sunlight hits our skin (side note...how cool is that!?). Vitamin D plays a key role in the growth of our cells, immunity, and metabolism (1). But does the sunshine vitamin play a role in pregnancy?
Vitamin D & Pregnancy
The sunshine vitamin is very important for a healthy pregnancy- for both mom and baby! For mama, getting enough vitamin D during pregnancy has been linked to a decreased risk of preeclampsia and gestational diabetes (2). Preeclampsia is a complication that can arise during pregnancy involving mama’s blood pressure, which can put both her and baby’s lives at risk (2). Gestational diabetes is a form of diabetes that occurs during pregnancy. It needs to be managed properly or complications can arise like baby growing too big or being born with abnormal sugar levels (3). There is also some research that suggests getting enough vitamin D during pregnancy can lower mama’s risk for requiring a c-section, and there is ongoing research on the link between vitamin D deficiency and postpartum depression (2&4).
Vitamin D is well known to help with the absorption of calcium in our bodies. For baby, this means growing and developing strong bones and teeth (4). Getting enough vitamin D during pregnancy also impacts your baby’s developing brain with research to suggest that vitamin D plays a role in social behaviour and autism (5&6)! As well, there is ongoing research examining the link between mama’s vitamin D status during pregnancy and childhood infections, allergies, asthma, and eczema (4). Getting enough vitamin D during pregnancy is truly setting your baby up for success!
Where to find vitamin D
Like we mentioned before, vitamin D can be made in our bodies when sunlight hits the skin. Vitamin D can also be used by your body when it is included in your diet. Food sources of vitamin D are limited but include cow’s milk, fatty fish– like salmon, tuna, or mackerel, egg yolks, some cheeses, and fortified juices, margarine, cereals, and plant-based milks.
How much vitamin D do I need during pregnancy? Am I at risk of a deficiency?
It is recommended that pregnant women receive 15 micrograms/day or 600 IU/day (7). Many pregnant women who live in the northern hemisphere have a hard time meeting this recommendation (wouldn’t it be nice if the sun shone year-round up north?)(2). That’s why eating foods that are high in vitamin D every day is important to help meet yours and baby’s needs. Taking a prenatal supplement can also help prevent deficiency.
Some other factors that put people at a higher risk of vitamin D deficiency include having a darker skin colour, sunscreen use (SPF 8 or higher), ageing, how much clothes one wears outside, and exposure to higher levels of air pollution (2). These are all factors that make it harder for our skin to make vitamin D, so further supplementation may be required to support a healthy pregnancy!
Bottom line
The sunshine vitamin is a key player in a healthy pregnancy. Through sunlight, food sources, and supplementation, try your best to get your recommended amount of vitamin D every day!
Blog Contributors
KYLIE GRIFFIN, DIETETIC INTERN
MASTERS PROGRAM
Emma Hunt, RD, MHSc
Registered Dietitian
References:
1. Godel, J.C., Canadian Pediatric Society, First Nations, Inuit, and Metis Health Committee. (2017). Vitamin D supplementation: recommendations for Canadian mothers and infants. In Canadian Pediatric Society.
2. Palacios, C., Kostiuk, L.K., Peña-Rosas, J.P. (2019). Vitamin D supplementation for women during pregnancy. Cochrane Database of Systematic Reviews (7).
3. Diabetes Canada. (2020). Gestational diabetes. In Diabetes Canada.
4. Canada. British Columbia. (2018). Vitamin D recommendations for perinatal women & healthy term infants (birth - 1 year). Vancouver: Provincial Health Services Authority.
5. Eyles, D., Burne, T., & McGrath, J. (2011). Vitamin D in fetal brain development. Seminars in Cell and Developmental Biology, 6, 629-36. DOI: 10.1016/j.semcdb.2011.05.004
6. Gray, N. (2014). Vitamin D may have direct effect on brain development, social behaviour and autism. In NUTRAIngredients.com.
7. Government of Canada. (2010). Dietary Reference Intakes. In Government of Canada.
