Vitamin D in pregnancy

Everybody needs vitamin D. But it’s especially important when you’re pregnant as it helps build your baby’s bones, teeth, kidneys, heart and nervous system.

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Vitamin D

Why do I need a vitamin D supplement? 

How much vitamin D should I take in pregnancy?

Will I need to take a higher dose of vitamin D in pregnancy?

What foods have vitamin D?

Vitamin D

Vitamin D is important for everyone, but especially if you’re pregnant. This is because your baby needs vitamin D from you to grow healthy and strong.  

Vitamin D can be found in sunlight and various foods, but you should also take a supplement to be sure you and your baby are getting enough.

Why do I need a vitamin D supplement?

Vitamin D is hard to get from food. Our bodies make most of our vitamin D from sunlight on our skin during April to September. But this may not be enough to last all year, especially if you’re taking care to cover up and protect your skin with sunscreen, which you should always do.

Everybody should take a daily vitamin D supplement from September to March. If you’re pregnant take daily vitamin D no matter what time of year it is.

If you do not take a vitamin D supplement through pregnancy, there is a risk that your child will have soft bones. This can lead to rickets (a disease that affects bone development in children).

How much vitamin D should I take in pregnancy?

You should take a 10 microgram (or 400 IU) supplement of vitamin D each day. This will give you and your baby enough to stay healthy and well.

Do not take more than 100 micrograms (4,000 IU) of vitamin D a day as it could be harmful.

If you’re breastfeeding you should also take a supplement and your baby should have vitamin D drops.

If you’re eligible for the Healthy Start or Best Start Foods schemes, you can get vitamin D and folic acid free in pregnancy. You can also buy Healthy Start vitamins cheaply at some pharmacies. Other vitamin D supplements are available cheaply at a pharmacy or supermarket.  

Will I need to take a higher dose of vitamin D in pregnancy?

You may be at higher risk of not having enough vitamin D if you :

• rarely go outside
• always cover your skin
• use high-factor sun block
• have black or brown skin
• have a BMI above 30.

But you do not need more than 10 micrograms a day unless you have been diagnosed with a vitamin D deficiency.  

What foods have vitamin D?

It is difficult to get enough vitamin D from foods alone so don’t depend on this.  

Foods with vitamin D include:

• eggs
• oily fish (salmon and sardines, for example)
• red meat
• breakfast cereals, fat spreads and non-dairy milk alternatives, but the amount added to these products can vary and might only be small.  

Read more about how to eat well during pregnancy.