Did you know vitamin D is one of the most important vitamins when you are trying to become pregnant however most of the population including pregnant women are deficient in it. Vitamin D is an important vitamin for a healthy immune system, bone health and healthy cell division. The reason for the widespread deficiency is very few foods contain it and in order for your body to make this hormone there are many factors involved such as where you live, the season, how much time you spend outdoors without sunscreen, skin pigmentation, age, obesity, pollution, and having healthy intestines with optimal absorption capacity.
This is such an important vitamin for pregnancy because it is used in every system in the body from bone, brain, cardiovascular, and metabolic health. It protects against rickets (bone softening) and creates a healthy immune system. It also helps with the absorption of calcium.
Vitamin D deficiency is linked to preeclampsia, high blood pressure, high blood sugar and incre3ase risk of cesarean delivery, just to name a few.
So how do you make sure you are getting enough Vitamin D during and after pregnancy. Follow these 5 simple secrets to give your body everything it needs to make this essential vitamin for you and your baby.
1. Eat your vitamin D- foods like egg yolk, cold water Salmon and cod liver oil are wonderful sources. You need 400-800 IU a day which is 1 3oz piece of salmon or ½ tbsp of cod liver oil.
2. Naked time- Get 10-15 minutes of naked sun time per day. No, I don’t mean go outside naked however I do mean without sunscreen as this will aid in your skin making this necessary hormone.
3. Supplement where needed- The best supplements I have found are Nordic Naturals Vitamin D3 (1000 IU per soft gel). The carrier oil is organic, extra virgin olive oil and they come in small, soft gels that are very easy to swallow. I also recommend Nordic Naturals Prenatal DHA with added vitamin D3 (400 IU per 2 soft gels).
4. Philips Golite Sunlamp- If you are in an area with little to no sun, then invest in this sunlamp. Available on Amazon for about $120, this portable light therapy machine is wonderful for helping your body to make vitamin D in a blah winter or sunless season.
5. Supplement with foods- Add fortified milk, orange juice, and cereals to your diet. Although I don’t recommend lots of packaged foods to my clients, I do recommend supplementing with these foods if the above steps are unable to be taken. Make sure you read your labels and are getting the adequate amounts.
Bottom line- The sunshine vitamin is super important when trying to conceive since it is essential in building a strong, healthy baby. Take the necessary steps today to ensure you are getting the proper amounts as you and your baby’s health depends on it.