Nutraceuticals Series Part V: Sunshine, Strong Bones, Sugar Regulation

When you think of Vitamin D, you might picture sunshine—and for a good reason! Vitamin D is known as the “sunshine vitamin” because your body makes it when your skin is exposed to sunlight. But did you know it’s also super important during pregnancy?

Let’s talk about why vitamin D matters for you and your baby—and how to make sure you’re getting enough.

Why Is Vitamin D Important for Pregnancy?

Vitamin D does a lot of heavy lifting in your body. It helps your body absorb calcium, which is key for building strong bones and teeth—not just for you, but for your growing baby too. But that’s not all! Vitamin D also plays a role in:

• Supporting your immune system

• Reducing the risk of pregnancy complications, like preeclampsia and gestational diabetes

• Helping your baby’s brain and heart develop

• Glucose Regulation

Low vitamin D levels during pregnancy have been linked to a higher risk of preterm birth and low birth weight, so it’s important to keep your levels in a healthy range.

How Much Vitamin D Do You Need?

Before pregnancy, the recommendation is to take 1,000iu per day if your levels are in normal range. During pregnancy, the demand for Vitamin D goes up, and it goes up even further if you lactate. If you do not live where you can be in the sun most of the year, chances are that you have low Vitamin D levels. A blood test can help your healthcare provider determine what dose of Vitamin D to recommend. In the Emerald City where we take our sunshine in liquid form, we often have our clients on 5,000 or 10,000iu daily.

Where to Get Vitamin D

There aren’t a ton of foods naturally rich in vitamin D, but here are a few good sources:

• Fatty fish like salmon, tuna, and mackerel

• Egg yolks

  
  

Of course, getting outside in the sun can help too. Just remember to practice safe sun exposure—10 to 15 minutes of sunshine on your skin without sunscreen (before you slather up) can help boost your levels.

Pro Tip: Keeping your vitamin D levels in check can set you up for a healthier pregnancy and support your baby’s development. Vitamin D absorbs best when taken with healthy fats, so enjoy a little avocado on sourdough toast, or a handful of brazil nuts, walnuts, or almonds when you take your supplement.

That's a wrap on our Nutraceuticals Series! If you missed any posts, you can start at the start right here.