Posts Tagged ‘Pregnancy’

Vitamin D in your pregnancy diet

Vitamin D is one of the pregnancy vitamins that every woman should consider adding to her regime. Health researchers have found that this vitamin benefits both mother and baby.


Why you need vitamin D during pregnancy

Your body needs vitamin D to maintain proper levels of calcium andphosphorus, which help build your baby’s bones and teeth.

What happens if you don’t get enough vitamin D

Vitamin D deficiency is common during pregnancy. Inadequate vitamin D can lead to abnormal bone growth, fractures, or rickets in newborns.

Some studies link vitamin D deficiency to a higher risk of pregnancy complications such as gestational diabetes, preeclampsia, preterm birth, and low birth weight, but more research is needed to confirm these links.

The symptoms of a vitamin D deficiency can be subtle. They may include achy muscles, weakness, bone pain, and softened bones, which may lead to fractures.

You can also have a vitamin D deficiency without any symptoms. And if that happens while you’re pregnant, your baby can suffer a deficiency, too.

How much vitamin D you need

Vitamin D dosage is a topic of debate. The Institute of Medicine currently recommends that all women – whether or not they’re pregnant or breastfeeding – get 600 international units (IU) of vitamin D or 15 micrograms (mcg) each day.

But many experts believe that 600 IU isn’t nearly enough. The Linus Pauling Institute, for example, recommends all adults take 2,000 IU of supplemental vitamin D each day. The Endocrine Society says 600 IU may be enough, but some people – including pregnant and breastfeeding women – may need 1,500 to 2,000 IU of vitamin D.

In 2015, the American College of Obstetricians and Gynecologists stated that more safety research is needed before the organization would recommend more vitamin D than what’s in a standard prenatal vitamin. Ask your healthcare provider for advice about how much vitamin D you need during pregnancy.

Food sources of vitamin D

Fish liver oil, fatty fish, and eggs all contain vitamin D. But not many other foods contain vitamin D naturally, so a lot are fortified with this important vitamin. Be sure to check labels: Some cheeses, yogurts, and cereals are fortified while others aren’t. (All milk is vitamin D fortified.)

Here are some of the best food sources of vitamin D:

  • 3 ounces canned pink salmon: 465 IU (11.6 mcg)


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Once you get pregnant one of the first things you need to do is to announce it to your family and friends. But what is the best way to announce your pregnancy? Who should you tell first and how?


Image source: Thinkstock

Whether it’s a surprise or the next step in the plan right on schedule, finding out that you’re expecting a baby is always a big deal … and half the fun is sharing the news!

But how? What’s the best way to tell the world you’re going to expand your family? To help get your creative juices flowing, check out these pregnancy announcement stories from other moms:

1. Metaphorically speaking…

“I told my husband we were pregnant by having him hold out his hand. I placed a dried pea in it and said, “Want to hear something amazing? This is how small your baby is right now.” His face went from confusion to joy and tears. It was wonderful. We can’t wait to tell our families.” —Karen

2. Do I need to spell it out for you?

“When I found out I was pregnant with our first, I gave my husband a puzzle to put together that said, ‘Congratulations on your new arrival!’ As he held the last piece in place, he dropped it and started crying. With our second, I bought orange construction sign scrapbook stickers and wrote ‘Baby on Board.’ I placed two of them on my belly, then had our 3-year-old lift up my shirt for Daddy to see.” —Cyndee

3. You’ve got mail

“I took a digital picture of the pregnancy test and emailed it to my friends. The picture is great because the test was a digital test and it says PREGNANT. I’ve gotten a lot of compliments on my presentation of our exciting news. This is definitely a different, modern way of sharing the results with friends and family who are not close by.” —Katrina S


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