Fat-soluble vitamins in pregnancy are a pretty big deal. They are a specific category of micronutrients that are fundamental in the development of the baby, and the health of the mother. This is a series in which we are diving into the essential nutrients in pregnancy. Previously we took a deep dive into macronutrients, and did an overview of micronutrients. Now we are going to dig even deeper into a specific type of micronutrient, focusing on fat-soluble vitamins in pregnancy.
We will look at what fat-soluble vitamins are and how they function in supporting pregnancy, as digging deep into each fat-soluble vitamin and what foods you can eat to optimize your body’s absorption of all the vitamins in pregnancy. If you first want a broad overview of micronutrients, you can check out the previous post in this series, Micronutrients in Pregnancy.
Before diving deep into each individual fat-soluble vitamin in pregnancy, we are going to do a quick review of what vitamins are.
What are Vitamins and What is their Importance in Pregnancy?
What comes to mind when you think of a vitamin? A basic little gummy that you pop into your mouth in order to provide nutrients for a growing baby? What if vitamins were so much more than a simple prenatal?
That’s right, vitamins are organic compounds essential to almost every function in the human body, including in pregnancy. They play a vital role in metabolism, immune functions, and maintaining healthy organs, be it skin or the heart.
There are 13 vitamins recognized as essential to human function that can be broken into 2 separate categories: Water Soluble Vitamins and Fat Soluble Vitamins.
Water-Soluble Vitamins
Water-soluble vitamins are soluble in water. What this means is that they are able to be dissolved in water for absorption into the body and can be excreted through the urine if there is excess intake.
The water soluble vitamins are:
- Vitamin C
- Vitamin B1 (Thiamine)
- Vitamin B2 (Riboflavin)
- Vitamin B3 (Niacin)
- Vitamin B5 (Pantothenic Acid)
- Vitamin B6 (Pyridoxine)
- Vitamin B7 (Biotin)
- Vitamin B9 (Folate)
- Vitamin B12 (Cobalamin)
Fat-Soluble Vitamins
Fat-soluble vitamins are soluble in lipids, aka fat. What this means is that they are able to be absorbed in the body when enough fat is present in the diet. Because they are not water-soluble, excess fat-soluble vitamins can be stored in the fat tissue of the body for later use.
The Fat-Soluble Vitamins are:
- Vitamin A
- Vitamin D
- Vitamin E
- Vitamin K
The Importance of Fat-Soluble Vitamins as Micronutrients in Pregnancy
Fat-soluble vitamins are essential micronutrients in pregnancy for the growth and development of the baby and the support of a mother’s changing body. Vitamins can…
- Support genetic transcription
- Boost immune systems
- Promote cell formation in the baby
- Aid in morning sickness reduction
- Prevent birth defects
- DNA Synthesis
- Support collagen and bone formation
Enough review though, you are ready to dive deep into each individual vitamin. Let’s take a dive into all of the fat-soluble vitamins, Vitamin A, Vitamin D, Vitamin E, and Vitamin K.
VITAMIN A
I am sure you have heard people say that Vitamin A is key in vision, so eat your carrots! Well, I have two things to tell you about that!
- Vitamin A does so much more for the body than allow good vision
- Carrots only contain beta-carotene, the far less bioavailable form of Vitamin A, and there are many other foods that are far better sources of Vitamin A.
In regards to vision, Vitamin A maintains cornea function and works in retina for light response.
But what does it do besides aid in vision?! I will tell you!
Vitamin A is key in the health of vessel tissue, it works in protein synthesis and cell differentiation, supports immune function, helps with fat metabolism, and is key in reproductive health.
Vitamin A in Pregnancy
- Essential for development of just about every single system inside the baby’s body, including organs, circulatory system, respiratory system, and nervous system.
- Aids in tissue repair for mothers postpartum
How Much Vitamin A to Consume Daily in Pregnancy
I mention in post #1 in this series how RDAs are the bare minimum of what you should be aiming to get in regards to nutrients. This is because RDAs are set at the level that prevents sickness, but not the level that prevents thriving.
That being said, the RDA for Vitamin A in pregnancy is 770 mcg per day.
What about the Fact that Vitamin A Causes Birth Defects?
I want to address this real quickly because I bet you are wondering, “If Vitamin A is so important for pregnancy, why am I told to avoid it?”
The idea that Vitamin A in pregnancy is dangerous and causes birth defects comes from a select few observational studies, in which the ingestion of 10,000 IU/day or more was associated with a risk of birth defects. Now, this is not the end of the story, and it is not a black and white issue?
Are there some studies that show that Vitamin A consumption causes birth defects? Yes. But what are the limitations/flaws of these studies?
Well for one, one of these commonly sourced studies, birth defects occurred through synthetic supplementation, and not from food-based sources of Vitamin A.
Secondly, 10,000 IU is a pretty large dose of Vitamin A when this is in its synthetic, isolated form. Going into any body, this massive dose has potential for damage as tissues are not used to receiving such high amounts of Vitamin A all at once without any other cofactors to balance it out.
While I AM NOT saying to go buy a Vitamin A supplement and take 10,000-40,000 IUs per day during pregnancy (In fact, I think if anything, the culprit would be synthetic supplementation), what I am saying is that that data for 10,000 IU’s being damaging is actually pretty weak, especially when applied to a whole foods, nutrient dense diet.
You do not need to be afraid of consuming vitamin A in beef liver or dairy, in fact, in its natural bioavailable form it becomes a completely necessary component of the reproductive process.
Please speak to your doctor or prenatal dietician before making any changes to you diet and supplementation process, this is not medical advice, just a fresh perspective on the data!
Foods High in Vitamin A
Foods that are high in bioavailable Vitamin A are beef liver, dairy products, various types of fish, and eggs.
VITAMIN D
Vitamin D is a pretty incredible fat-soluble vitamin, acting more like a hormone, and absorbable both through sunlight and food. While it is well known for the immune support it gives, it is essential to many other functions in the body.
It is also vital to bone health and the reduction of inflammation throughout the body.
Vitamin D in Pregnancy
- Builds baby’s bones and teeth
- Helps mother maintain proper calcium and phosphorus balance for healthy bones
- Prevention of rickets in newborns
- Decreased risk of gestational diabetes, preterm labor, and preeclampsia (more research is needed to confirm this!)
How Much Vitamin D to Consume Daily in Pregnancy
The amount of Vitamin D consumption each day is strongly debated among medical professionals, and a provider may recommend anywhere between 600 and 2000 IUs per day depending on individual needs.
Foods High in Vitamin D
There are just a few foods that contain Vitamin D. These include cod liver oil, fatty fish, and egg yolks. You can also consume mushrooms that have been set in the direct sun for 1 hour to get an extra boost.
The best dose of Vitamin D, however, comes from the directs sunlight hitting your eyes and skin. Try to let the sun hit your skin for 10-30 minutes in the midday sun every day. The more skin that the sun is touching, the better. This should give you your daily dose of Vitamin D.
Carrie B. Wellness has some amazing information on safe sun exposure if you want to learn more about optimizing Vitamin D absorption.
VITAMIN E
I absolutely love Vitamin E for all of its amazing properties. It is a very powerful antioxidant that protects the body from free radicals and oxidative stress. It also helps balance estrogen and hormones throughout the body.
Vitamin E in Pregnancy
- Prevents recurrent miscarriages
- May help prevent low birth weight, preterm delivery, and preeclampsia
- Reduction in Placental Abruption
How Much Vitamin to Consume Daily in Pregnancy
The RDA for Vitamin E is 22.4 IUs per day for pregnant mothers. Aim for this, but know you will probably get more than enough through consuming a good-quality whole foods diet.
It is important to note that there is a lot of evidence leaning towards not supplementing with synthetic Vitamin E during pregnancy. Instead of supplementation, focus on high quality foods that are high in Vitamin E.
Foods High in Vitamin E
Salmon, wheat germ, red bell peppers, kiwi mangos, avocados, nuts/seeds, butternut squash, and broccoli are all foods high in Vitamin E.
VITAMIN K
Vitamin K is another incredible nutrient source for pregnancy. It is mainly known for the role it plays in blood clotting, but also acts as a cofactor in bone formation.
Vitamin K in Pregnancy
- Reduces nausea and vomiting
- Aids in blood clotting for mother at birth and prevention of maternal bleeding
- Can prevent hemorrhagic disease in newborns
- Cardiovascular support for mother
- Bone formation
- Prevention of blood vessel calcification
- Treatment of osteoporosis from pregnancy
How Much Vitamin K to Consume Daily in Pregnancy
The RDA for Vitamin K is 90 mcg per day for pregnant mothers, but also aim to eat foods rich in Vitamin K1 and K2. K2 is key in bone health.
Foods High in Vitamin K
Dairy products, beef liver, natto, sauerkraut, butter, and egg yolks are all excellent sources of Vitamin K2. Many veggies like asparagus, collard greens, and spinach contain Vitamin K1, which is less bioavailable than K2.
How to Get Started in Consuming the Right Vitamins in Pregnancy
It does not have to be super complicated or difficult to get all of the necessary micronutrients in pregnancy. My top tips are to first make sure your gut health is in order. This way you will be able to absorb the vitamins and minerals that you take in. Also ensure you are being adequately hydrated, and are consuming enough fat to absorb your vitamins.
If you choose to take a prenatal, ensure it is of high quality. Ones off of the grocery store shelf will probably not meet the mark. Choose one with folate instead of its synthetic form, folic acid. If you need a good quality prenatal, check out Needed.
Through diligence you can get various micronutrients in pregnancy so that both you and your baby can flourish!
