Vitamin D in Pregnancy: NHS Recommendations

Why vitamin D matters in pregnancy

Vitamin D helps your body absorb calcium and phosphorus, the building blocks of bones and teeth. Your baby is building an entire skeleton during pregnancy and relies on your vitamin D supply. Severe deficiency can lead to rickets in the baby, poor bone development, and in very low levels, neonatal seizures due to low calcium.

For you, low vitamin D increases the risk of bone pain, muscle weakness, and can contribute to fatigue.

How much to take

The NHS recommends 10 micrograms (400 IU) of vitamin D daily throughout pregnancy and while breastfeeding. Most pregnancy multivitamins contain this amount. Check the label before adding a separate supplement.

Do not take more than 100 micrograms (4,000 IU) per day unless specifically advised to by your GP, as very high doses over a long period can cause calcium to build up.

Who is most at risk of deficiency?

People who spend a lot of time indoors, people who cover most of their skin when outside, people with darker skin (South Asian, African, Caribbean, and Middle Eastern backgrounds), and people with a BMI of 30 or above. If you fall into any of these categories, supplementation is especially important.

Sunlight and vitamin D

Your skin makes vitamin D when exposed to UVB sunlight. In the UK, this only works between roughly April and September, and only during the middle of the day. Short periods of sun exposure on your forearms, hands, or lower legs can help, but supplements remain the reliable way to maintain levels year-round.

Healthy Start vitamins

If you are on certain benefits or are under 18, you may be eligible for free Healthy Start vitamins, which contain folic acid, vitamin C, and vitamin D. Ask your midwife about eligibility.