How does Vitamin D help keep you and your baby healthy?

Elena Lena, owner of LemonWellMed, a holistic natural healthcare company explains the importance of Vitamin D for building strong bones, teeth, muscles and hair.

Vitamin D deficiency is a common problem in the UK. The vitamin is manufactured  from cholesterol by your skin when your body is exposed to sunlight. Especially during the winter months, it is difficult for us to make sufficient Vitamin D from sunlight, so we must use food sources and supplements to ensure we get enough.

When you are pregnant, there is an increased need for Vitamin D to help your body create healthy muscles, bones, teeth and hair for your baby.

Why is Vitamin D important

Vitamin D has several vital functions in the body. It is necessary to help your bones and blood absorb calcium and phosphorus, without which your bones would be soft and break more easily. A lack of sufficient Vitamin D can also contribute to sore and weak muscles. There is some evidence from clinical studies that Vitamin D reduces the risk of heart disease, infections and autoimmune diseases such as Type 1 diabetes, inflammatory bowel disease and rheumatoid arthritis. In addition, it is thought to play an important role in preventing depression and other mental health conditions.

Vitamin D rich foods

You can get Vitamin D from the following foods:

  • oily fish – such as salmon, sardines, herring and mackerel.
  • red meat
  • liver
  • egg yolks
  • fortified foods – such as some fat spreads, orange juice and breakfast cereals.

Requirements during pregnancy

When you are pregnant or breastfeeding, it’s recommended by the NHS that you take a Vitamin D supplement proving at least 10mcg (400 IU)a day. This is because your requirement is higher for the health of the baby, and it would be difficult to get that amount from food alone. Research from the university of South Carolina also shows that taking higher levels of Vitamin D (4000 IU) may also reduce the risk of pregnancy complications.

Vitamin D3 supplements

As with any supplement, it is important to use high-quality products. Try to find supplements where most of the active ingredient is absorbed by the body. Liposomal supplements have an innovative technology – a fat layer around the vitamin that protects it from the stomach acid. This allows almost all the vitamin to be delivered to the cells that need it. A combination product containing D3, K2 and Magnesium is a great source of support for you and your baby during pregnancy and breastfeeding.

There are several other products that are helpful during pregnancy and the immediate postpartum period to maintain energy levels, boost your mood and immune system and prevent issues such as osteoporosis.

Find them at

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