Vitamin D: Making Sure You, and Baby, Are Getting Enough

By on February 11, 2020

Featured image for: Vitamin D: Making Sure You, and Baby, Are Getting Enough

Almost half of women in the US are deficient in Vitamin D, which plays an important role in bone, nerve, respiratory and immune health. This article will help you and your breastfed baby achieve optimal levels of the Sunshine Vitamin during the winter.

Vitamin D is made by the body when exposed to sunlight for 5-30 minutes a day, a few times a week.

Many women do not achieve this, especially during the winter when sunlight hours are limited and temperatures outside require exposed skin to be covered up. Mothers who live in northern latitudes and cloudy climates, have certain restricted diets, or have dark-colored skin are also at an increased risk for deficiency.

This directly affects infants.

Not only are infants encouraged to stay out of direct sunlight, but breast milk is also commonly low in Vitamin D. This is a result of the mother’s low level of Vitamin D, it is not a deficiency in breast milk composition.

The National Institute of Health (NIH) recommends lactating mothers consume at least 600 IU of Vitamin D daily, with an upper safety limit of 4,000 IU for mothers that need that extra boost due to climate, lifestyle practices, or dietary preferences. Breast milk fed babies should consume 400 IU daily, according to the NIH and American Academy of Pediatrics.

Here are a few ways to improve your level of Vitamin D

WALK

If the weather allows, a cruise outside for 5-30 minutes with exposed skin will suffice. Sunshine through the window doesn’t count as UVB rays do not penetrate glass.

SUPPLEMENT

Many families find they can get these Vitamin D levels through supplementation of D2 or D3. Prenatal and multivitamins often contain adequate minimal levels as well, so set that Alexa reminder to ping you to take it!

FOOD

You can also serve up some sunshine on your dinner plate. Mushrooms, beef liver, fatty fish (tuna, mackerel, and salmon), egg yolks, and cheese contain this vital nutrient. Many foods are also supplemented with Vitamin D, such as cereals, plant-based milk, orange juice, and yogurts. The labels will alert you to this.

As always, speak with your family’s physician before starting anything new for you and your baby.

Article by Maren Gogna. Maren is a Registered Nurse (RN) and an International Board Certified Lactation Consultant (IBCLC) who is also pursuing her Ph.D. to advance the study of human milk. She has held a private lactation practice, started the NICU Lactation Program at Lucile Packard Children’s Hospital at Stanford, and champions for corporate support of breast milk feeding mothers. She has three children who are 8 and 10 years old and back in the breastfeeding seat with a 7-month-old.

Related Articles

3 Key California Breastfeeding Laws your HR Department Should Know
7/12/18
Family Health, Pumping & Feeding, Current News

3 Key California Breastfeeding Laws your HR Department Should Know

California has several important legal protections for nursing mothers returning to work after maternity leave. It’s incredibly important that your HR department is aware of, and willingly compliant in, providing breastfeeding mothers with the benefits they are lawfully entitled to receive. Consider this your CliffsNotes® guide to California employment laws that protect breastfeeding. Each section provides an overview on one of three main laws with direct links to the associated policy. These laws focus on ensuring time and accommodations to…

Crazy Pumping Stories
2/27/19
Family Health, Pumping & Feeding

Crazy Pumping Stories

If you are one of our faithful Instagram followers, then you have been exposed to some of the crazy pumping stories we have posted over the past few months. As you can imagine, there are many more where those came from! It is insane how dedicated all you mamas are — between the places and situations you’ve found yourselves in while trying to get milk to your baby, we are in awe of you, and can’t help but continue to…

How to Create a Pumping Schedule for Your NICU Baby
11/7/23
Family Health, Pumping & Feeding

How to Create a Pumping Schedule for Your NICU Baby

When you’re already dealing with the emotional and logistical challenges of having a baby in the NICU, finding the time and energy to pump can feel overwhelming. But a regulated pumping schedule can make a world of difference for your precious preemie. Not only does it help maintain your milk supply, but it also ensures that your baby receives the nutrients they need for growth and development. Today’s post includes tips to help you create a pumping schedule that syncs…

Back to Top