With the complex mix of vitamins recommended for pregnant women, getting the right balance of each can be difficult but it's essential that you make an effort to ingest vitamin D each day. This vitamin is important for both your health and the health of your baby. Pregnant women need higher levels of vitamin D than the general population, so start working this vitamin into your diet as soon as you become pregnant.
Benefits for Your Baby
Vitamin D helps maintain your levels of calcium and phosphorus, both of which affect bone growth, so this vitamin is essential to your baby's growth. If you don't get enough vitamin D during your pregnancy, your baby can suffer from bone abnormalities or be born smaller than average. The effects of a vitamin D deficiency don't end at birth. A baby who hasn't been exposed to enough of the vitamin during pregnancy can also have slow development all the way up until adulthood.
Benefits for You
Having low levels of vitamin D can cause complications in your pregnancy. According to one study conducted by the Medical University of South Carolina, vitamin D deficiency has been linked to preeclampsia, or high blood pressure. Another study conducted by Boston University School of Medicine and Boston Medical Center found that a pregnant woman who has a vitamin D deficiency has a higher likelihood of needing to deliver by cesarean section, since this deficiency can cause muscle weakness that make vaginal delivery difficult.
Foods with Vitamin D
Eating foods that are high in vitamin D is one of the easiest ways to ensure you get enough. Milk is one of the best sources of the vitamin, with one 8-oz. glass providing nearly one quarter of the daily recommended intake. Read the label on the milk carton to ensure it's fortified with vitamin D. Salmon and other fatty varieties of fish, fortified orange juice and certain types of cereal also include high levels of vitamin D.
Other Sources of Vitamin D
While diet can go a long way toward fulfilling your vitamin D needs, many women will still benefit from taking a vitamin supplement. Your prenatal vitamins may include this vitamin already, or you may opt to take a separate daily vitamin D supplement. Your doctor can advise you about the best option for you. Sun exposure also builds your levels of this vitamin, but prolonged sun exposure can be dangerous. A few minutes of direct sunlight each day can boost your levels.
References
- BabyCenter: Vitamin D in your pregnancy diet
- MayoClinic.com; Prenatal vitamins: Give your baby the best start; March 2010
- MayoClinic.com; Pregnancy diet: Focus on these essential nutrients; May 2011
- Medical University of South Carolina; The Catalyst; MUSC Studies Tout Benefits of Vitamin D; Renee Dudley
- Boston University; Researchers Find Vitamin D Deficiency Associated With...; December 23, 2008
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