Vitamin D

What is it?

Vitamin D is an important fat-soluble vitamin needed for bone health. Vitamin D also plays an important role in Immune health and can help protect from upper respiratory infections according to a study in the British Medical Journal.

How Much should I take?

Pregnant People and anyone over the age of 9 can safely take up to 4,000 IU a day as stated by the Office of Dietary Supplements. Studies have found that pregnant people can benefit from this amount of vitamin D to help reduce the risk of preeclampsia and preterm birth. 

Breastfeeding or Chest feeding Folks, an interesting 2015 study here found that for lactating people it was safe to take 6400 IU a day, and this was enough for mother and baby.

Both Vitamin D2 and D3 have been shown to raise blood serum levels. D3 is found in animal sources and much more available on the market in the form of supplements. D2 comes from plant sources and much harder to find good quality sources in supplement forms. 

Food Sources

There are many foods that you can add to your diet throughout the week to help you body achieve these daily goals. Food sources are always the optimal source, but not always practical when trying to achieve high levels. The following food are excellent additions to anyone’s diet pregnant, nursing, or not. 

Salmon- Wild Caught Salmon has been shown to have 3 xs more vitamin D then farmed fish. There are many more health reasons to choose wild caught over farmed fish listed here. The average amount of Vitamin D in wild caught fish was found to be 988 IU. Salmon is safe to eat during pregnancy 2-3 times a week. The recommended portion is about the size of your palm. 

Cod Liver Oil- Cod liver oil is a popular supplement and can be found in most natural health food store and supplements shops. It packs about 448 IU per a serving. 

Eggs- Eggs are great addition to your diet when pregnant. I recommend at least 60-80 grams of protien a day during pregnancy and eggs can help you achieve both your protien and vitamin D needs. Eggs have about 6 grams of protien and can contain up to 4000 IU vitamin D. Getting eggs from your local farmer who uses ethical farming practices is ideal. Chickens raised outside have higher levels of vitamin D in the eggs. Chickens given fortified chicken feed also showed to have these high rates of vitamin D. 

U.S. Department of Agriculture list values for nutrients in food here. 

How do I know if I need to supplement?

Your provider can test your levels in office or send out a lab order. The best know way to test for vitamin D levels is with a test called 25-hydroxyvitamin D. I routinely test all my clients for this as we know that vitamin D plays an important role in mental health, immune system health, and hormone regulation. Optimal levels should be above 50 nmol/L. If your levels are below 30 nmol/L, you are deficient. 

Vitamin D can also have possible interactions, please check with your medical care provider to evaluate if you are at risk.

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