Vitamin D in pregnancy

Your baby’s bones grow and form at a rapid rate throughout pregnancy. Vitamin D is a key part of this fascinating and complex process, due to its role in regulating the amount of calcium and phosphate in the body.

Your baby’s vitamin D levels at birth depend on your own intake throughout pregnancy¹, so the best way to support your baby’s bones and future health is to make sure you get the recommended daily amount.

The most effective source of vitamin D is exposure to sunlight (your body produces vitamin D in response to UVB rays on your skin)². However, in the UK, the sun’s rays are only strong enough during the summer months. And even then, your exposure is likely to be patchy, with various factors at play, including cloud cover, your use of sunscreen, the time of day you go outside, the natural pigmentation of your skin and the coverage you get from your clothes.

From October until April, your body relies on any reserves of vitamin D left over from the summer. Once these have been used up, other sources are required to maintain an adequate supply². The problem is, only a few foods provide vitamin D, making it difficult to get sufficient amounts.

It’s recommended that all pregnant and breastfeeding women take a vitamin D supplement of 10mcg per day³.

This will provide enough vitamin D for your own needs and help you to build up the stores your baby needs for the first six months of life¹.

If you’re on a lower income, check if you qualify for free vitamin D supplements as part of the Healthy Start scheme. Ask your GP or midwife for more details.

If you’re taking a prenatal multivitamin, make sure it contains 10mcg of vitamin D. If it doesn’t, ask your midwife about taking a separate supplement.

A lack of vitamin D, known as vitamin D deficiency, can result in tiredness and aches and pains¹. When you’re pregnant or breastfeeding, you’re at an increased risk of vitamin D deficiency and need to pay special attention to getting an adequate amount¹.

If you have dark skin, your increased pigment affects your skin’s ability to generate vitamin D³, making a daily supplement even more important. Women of South Asian, African, Caribbean and Middle Eastern descent who live in the UK are particularly at risk².

Taking a daily supplement protects your own health, as well as your baby’s. In babies and children, extreme vitamin D deficiency can lead to rickets, a condition characterised by soft bones that don’t develop as they should. A lack of vitamin D has also been linked to long-term conditions such as osteoporosis and diabetes, and other serious diseases³.

Oily fish, egg yolks and certain types of mushrooms are among the few dietary sources of vitamin D, along with certain fortified breakfast cereals and dairy products. As such, it’s very hard to get the vitamin D you need to support you and your growing baby from your diet alone. Learn more about a healthy pregnancy diet..