Vitamin D helps regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth, and muscles healthy. You can get vitamin D from direct sunlight on the skin when you are outside. You can also find Vitamin D in some foods.  

Taking Vitamin D in pregnancy is always recommended because it helps your baby’s bones, teeth, kidneys, heart, and nervous system to develop.  

Pregnant women should take a 10-microgram supplement of Vitamin D each day to give your baby enough vitamin D for the first few months of life. Breastfeeding mums should take a vitamin D supplement as well. Do not take more than 100 micrograms of vitamin D a day as it could be harmful. 

  Where can I get vitamin D supplements? 

You can get pregnancy supplements from supermarkets and chemists. You can take these on their own or as part of a pregnancy multivitamin such as Vitabiotics. 

Vitabiotics is avitamin and mineral-based food supplement that meets the national guidelines for infants, children, and pregnant women to support their specific nutritional needs. 

  Are there any other ways to increase my vitamin D? 

Vitamin D is found naturally in some foods and we also get vitamin D from natural sunlight.  

Vitamin D-rich foods include meat, egg yolks, liver, oily fish (such as salmon and sardines) as well as some breakfast cereals, margarine and yoghurts are fortified foods with vitamin D, too. 

As always, be aware that some foods should be avoided in pregnancy. For example, liver is rich in vitamin D, but you should not eat this while you’re pregnant.  

It is difficult to get enough vitamin D from food alone, so the best thing to do is try to eat a healthy, balanced diet in pregnancy as best you can and while breastfeeding. You can also try to take exercise outside in the sun when possible and take a Vitamin D supplement. All of these options can give you a healthy balance of Vitamin D. 

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