Expecting mothers can breathe a sigh of relief: new research has shown that high doses of vitamin D are safe for both you and your unborn child. In fact, it might even be necessary for expectant mothers to ensure they’re getting enough of this vital nutrient during pregnancy.
Debunking old misconceptions
Despite old ideas suggesting that excessive vitamin D supplementation may be harmful to the fetus, the truth is that inadequate vitamin D levels in a pregnant woman could lead to problems like maternal osteoporosis and preeclampsia—a dangerous condition characterized by high blood pressure and organ damage for the mother.
Lead researcher Dr. Bruce Hollis from the Medical University of South Carolina in Charleston explains, “Vitamin D supplementation during pregnancy remains controversial largely due to severe misconceptions about the potential harm it may cause to the fetus.” Since 1963, the recommendation has been 200 international units (IUs) a day, but this amount might not actually be enough.
Discovering the right dosage
In their controlled study, Dr. Hollis and his team found that giving women 2,000 IU of vitamin D helped maintain proper blood levels of the nutrient when compared to a daily dosage of the recommended 200 IUs. Those who took the smaller dose actually had lower levels of vitamin D, which is essential for calcium absorption and bone strength.
Expectant mothers often lose calcium during pregnancy, so proper vitamin D supplementation may help prevent issues like osteoporosis later in life. The American Pregnancy Association reported similar findings in their study on vitamin D and pregnancy, stating that “levels should be closer to 4,000 IUs of vitamin D per day.”
Other benefits of vitamin D during pregnancy
While maintaining healthy bones and calcium absorption is a key function of vitamin D, it’s important to stress that this nutrient also plays a significant role in several other aspects of a healthy pregnancy.
- Reduced risk of gestational diabetes: Proper vitamin D intake may lower the chances of developing gestational diabetes, a condition that presents potential risks for both mother and child, such as premature birth, preeclampsia, or high infant birth weight.
- Better immune system: Vitamin D helps regulate the immune system, which is necessary for preventing infections and ensuring overall health. A study published in the Journal of Immunology found that women with higher vitamin D levels had better immune responses during pregnancy.
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Supporting mood and mental health: Vitamin D has been shown to help regulate mood and decrease the risk of depression, which in turn can help pregnant women maintain healthy mental wellbeing. Research from JAMA Psychiatry found that low vitamin D levels were linked to an increased risk of perinatal depression.
Sources of vitamin D
Although vitamin D is found in some foods, such as fatty fish, milk, and eggs, the majority of it comes from sun exposure. Unfortunately, with today’s indoor-centric lifestyles, it can be difficult to get enough of the sunshine vitamin, especially during pregnancy.
This is where supplementation comes in. Vitamin D supplements exist in either D2 (ergocalciferol) or D3 (cholecalciferol) forms. D3 is the preferred choice as it is the same type the body makes when the skin is exposed to sunlight.
As always, before beginning any new supplement regimen—especially during pregnancy—it is crucial to consult with a healthcare provider. They will be able to provide tailored recommendations based on factors such as age, weight, and overall health.
A healthy pregnancy is possible with the right support
Maintaining optimal vitamin D levels during pregnancy is necessary for both mother and baby to enjoy the best possible outcomes. This nutrient plays a key role in numerous aspects of a healthy pregnancy, such as promoting a strong skeletal structure, a well-functioning immune system, and improved mood and mental health.
With adequate vitamin D supplementation under the guidance of a healthcare professional, pregnant women can ensure they are providing their growing child with the right foundation for a healthy start to life.
