Vitamin D
Versatile Nutrient in Pregnancy
Being pregnant comes with higher chances of low energy, depression and an increased incidence of the flu and colds. During pregnancy, you are restricted from over the counter medications so the best medicine for complications is prevention. A simple, yet highly effective way to protect yourself during this special time is to increase your intake of vitamin D.
Vitamin D is a very versatile nutrient. Prenatal vitamins do contain vitamin D, but research by various groups has shown that the amount needs to be increased. Scientific evidence suggests that vitamin D contributes to the improvement of human health, which is even more critical in pregnancy. It is critical for fetal brain development, and increased immunity, among other things.
Vitamin D has been known to increase calcium and aid in bone growth for some years. To help build your baby's bones and teeth, your body needs vitamin D to maintain proper levels of calcium and phosphorus. A vitamin D deficiency during pregnancy can cause growth retardation and skeletal deformities. It may also have an impact on birth weight.
If you're lacking vitamin D during pregnancy, your baby may be deficient at birth. This can put your baby at risk for rickets (which can lead to fractures and deformity), abnormal bone growth, and delayed physical development after birth. The results can also be long lasting: Researchers believe that a vitamin D deficiency during pregnancy can affect bone development and immune function from birth through adulthood. A deficiency of vitamin D has also been linked to a greater risk of pregnancy complications, including preeclampsia, and a higher likelihood of an expectant mom needing a C-section.
A new study in the Journal of Pediatrics recently said that infants who are deficient in vitamin D at birth are at six times higher risk for getting RSV, or respiratory syncytial virus, during their first year of life, compared with infants with very high levels of vitamin D. Vitamin D is both a vitamin and a hormone. Supplementation should be with active D3. 15 minutes of sun exposure three times a week and 10,000 IU is a good dosage to maintain.
Fish liver oil, fatty fish, and fortified milk, egg, and cereal products all contain vitamin D. Be sure to check food labels: Some eggs, cheeses, yogurts, and cereals are fortified while others aren't. All milk is vitamin D fortified. It’s great to be educated about everything you are putting into your body, especially at this time in your life.
Here are some of the best food sources of vitamin D:
- 3 ounces catfish, cooked: 570 IU
- 3.5 ounces salmon, cooked: 360 IU
- 3.5 ounces mackerel, cooked: 345 IU
- 3 ounces tuna fish, canned in oil: 200 IU
- 1.75 ounces sardines, canned in oil, drained: 250 IU
- 1 cup milk, fortified with 25% of daily value (DV) of vitamin D: 100 IU
- 1 cup orange juice, fortified with 25% of DV of vitamin D: 100 IU
- 1 cup fortified skim milk: 98 IU
- 1 tablespoon margarine, fortified: 60 IU
- 1 cup ready-to-eat cereal, fortified with 10% of DV of vitamin D: 40 IU
- 1 egg yolk: 20 IU