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5.6.2 Vitamin D
Most vitamin D is formed in the skin when exposed to solar radiation or is absorbed with food.
Spending time outdoors is important for vitamin D formation. Depending on the skin type, an
adequate dose of vitamin D can be obtained by spending 5–10 min in the sun in the middle of
the day with the face and arms uncovered and without sunscreen. In summer (April–
September), two to three exposures a week for 20–30 min should ensure an adequate vitamin
D level.
Fish is the main food source of vitamin D; the amount derived from dairy products is
insignificant. Mushrooms (especially boletus) contain considerable amounts of vitamin D, but
they can hardly be considered part of the daily diet. Measurement of 25(OH) D vitamin in
serum gives a more accurate indication of the vitamin D required, but such testing is not
recommended as routine practice in every pregnancy. In autumn and winter (October–March),
additional vitamin D should be taken at 800–1000 IU/day. Women who spend little time
outdoors, do not eat fish, have a BMI > 30 kg/m
2
or have a dark skin are at risk for vitamin D
deficit.
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