Vitamin D - Foods and Safe Sun Exposure

Photo: Ania Rude

What Is Vitamin D And Why Do You Need It?

Vitamin D is a hormone-like vitamin that is naturally found in foods like salmon, mushrooms, liver and egg yolks. Some foods are also fortified with Vitamin D, like milk and orange juice. Sunlight also plays a role in your body’s production of Vitamin D - when the sun’s rays hit your skin, your body converts these rays to Vitamin D. It’s worth noting that during the winter months, it’s nearly impossible to get enough Vitamin D from the sun!

During pregnancy, Vitamin D helps your baby’s bones and teeth form. It also helps momma’s bone strength, growth and immune system. One metaanalysis found a strong correlation between vitamin D supplementation and reduced risk of developing preeclampsia and gestational diabetes. Another study found that low vitamin D levels early on in pregnancy increased risk for preeclampsia. 

For a more in depth overview of Vitamin D, check out our article on Vitamin D.

Photo: Jonathan Borba

Safe Sun Exposure

One of the main ways we get Vitamin D is through sun exposure. But sun exposure comes with it’s own risks. Whether you’re pregnant or not, it’s important to balance the risks of sun exposure with your body’s need for Vitamin D.

Here are some simple tips:

-Apply sunscreen to protect your skin if you are going to be out in the sun for longer than 10-30 minutes, depending on how fair your skin is. Check out Environmental Working Group for safe sunscreens! 

- Stay hydrated. Be sure to drink fluids, such as water or flavored water (try to avoid sugar sweetened beverages) anytime you’re getting some sun. 

- You may have to rely on food sources of vitamin D and/or supplements, if you have a darker skin complexion, if you live where there are a lot of overcast days, or during the colder months

- Supplements: vitamin D3 is the most effective form at raising your vitamin D levels. Also take this supplement with food - preferably something with fat for better absorption. Speak with your healthcare provider about testing your vitamin D levels to find out how much supplementation you need.

Photo: midgetmomma

For an easy lunch, try our egg salad recipe to help boost your Vitamin D levels!

Egg salad: 

• 4 large hard boiled eggs (use the whole egg)

• 2 tablespoons chopped celery 

• 2 tablespoon of plain, nonfat Greek yogurt 

• 2 teaspoons yellow mustard 

• ¼ teaspoon salt 

• ½ teaspoon ground black pepper 

1. Combine all ingredients in a medium sized bowl

2. Use it on bread, crackers, wraps, with veggies or enjoy by itself!

References

1. Palacios C, Kostiuk LK, Peña-Rosas JP. Vitamin D supplementation for women during pregnancy. Cochrane Database Syst Rev. 2019;7(7):CD008873. Published 2019 Jul 26. doi:10.1002/14651858.CD008873.pub4

2. Achkar M, Dodds L, Giguère Y, et al. Vitamin D status in early pregnancy and risk of preeclampsia. Am J Obstet Gynecol. 2015;212(4):511.e1-511.e5117. doi:10.1016/j.ajog.2014.11.009

3. Nair R, Maseeh A. Vitamin D: The "sunshine" vitamin. J Pharmacol Pharmacother. 2012;3(2):118-126. doi:10.4103/0976-500X.95506