Welcome and get ready to uncover the fascinating connection between vitamin D (which by the way, is actually classed as a hormone!) and the dance of fertility, conception and pregnancy! In this blog post, we’ll delve into the importance of this essential vitamin and how it positively impacts health outcomes for both mum and bub. Prepare to discover some illuminating facts and how to optimise your vitamin D levels through a wholesome diet. So, grab your shades and join us as we explore the sunny side of reproductive health!
The Power of Vitamin D in Fertility and Conception
Before we delve into pregnancy, let's explore the remarkable influence of vitamin D on fertility and conception. Studies have shown that adequate vitamin D levels contribute to improved fertility outcomes in both women and men. It plays a significant role in regulating reproductive hormones, promoting optimal functioning of the reproductive system, and impacts quality of both sperm and egg.
For women, vitamin D is believed to have a positive impact on egg quality. It influences the maturation and development of follicles in the ovaries, aiding in regulating menstrual cycles and promoting regular ovulation. Vitamin D is involved in the synthesis and metabolism of progesterone due to its ability to modulate the gene expression and enzyme activity that is responsible for the conversion of cholesterol into progesterone in the body. As progesterone is the predominant hormone promoting healthy uterine development, this dramatically influences the implantation process.
In men, it also regulates reproductive hormones including testosterone. Vitamin D is known to enhance sperm quality, count, and motility, increasing the chances of successful fertilisation. Deficiencies of vitamin D in men have been associated with decreased sperm count and motility, higher sperm morphology (irregular size and shape) and erectile dysfunction. So, if you're planning to expand your family, ensuring sufficient vitamin D levels is a bright idea!
Vitamin D's Role During Pregnancy and Beyond
During pregnancy, vitamin D continues to shine, benefiting both the mother and the developing baby. The improved health outcomes associated with optimal vitamin D levels include but are not limited to:
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Strong Bones and Teeth
Vitamin D works alongside calcium and phosphorus to promote proper bone and tooth development in the baby. It reduces the risk of gestational rickets and ensures the baby's skeletal system is robust and healthy.
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Healthy Immune System
Vitamin D enhances the immune response, reducing the risk of infections for both the mum and bub. It plays a vital role in preventing conditions like pre-eclampsia, gestational diabetes, and bacterial vaginosis.
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Reduced Risk of Complications
Adequate vitamin D levels have been associated with a decreased risk of gestational hypertension, preterm birth, and low birth weight. It also contributes to a lower likelihood of postpartum depression in mothers.
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Cognitive Development
Vitamin D plays a role in cognitive development and may contribute to improved brain function in infants including impact on neurotransmitter regulation and epigenetic regulation, having overall neuroprotective effects.
Dietary Strategies for Optimising Vitamin D Levels
While sunlight is an excellent natural source of vitamin D, the amount absorbed depends on various factors such as location, season, skin pigmentation and genetics. Fortunately, we can boost our vitamin D levels through diet. Here are some food sources and strategies to help you get your daily dose:
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Fatty fish
Indulge in oily fish like salmon, trout, and mackerel. These fish are not only a rich source of Omega-3 fatty acids but also provide a significant amount of vitamin D.
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Eggs
Eggs are a versatile and nutritious choice, containing vitamin D in the yolk, along with choline, Vitamin A, Vitamin E, B12 and folate.
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Mushrooms
Certain mushrooms, especially those exposed to ultraviolet light, can be a good source of vitamin D, especially if you are more plant-based. Consider including shiitake, maitake, or portobello mushrooms in your meals.
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Cod liver / cod liver oil
Cod liver is an excellent source of both vitamin D, vitamin A and Omega-3 fatty acids. One teaspoon of cod liver oil provides approximately 450IU of vitamin D, making it one of the richest food sources available.
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Beef liver
A 100-gram serving of beef liver can provide around 50IU of vitamin D. While it may not be as high in vitamin D as cod liver, it is highly bioavailable, and beef liver offers other essential nutrients like iron, zinc, and B vitamins.
Vitamin D, the ‘sunshine vitamin’, plays a vital role in fertility, conception, and pregnancy. From supporting healthy reproductive function to ensuring optimal development of the baby, its benefits are undeniably crucial for the wellbeing of both mum and bub. By maintaining adequate vitamin D levels, you can give yourself the best chance of a smooth and healthy pregnancy and beyond. Let vitamin D illuminate your path to parenthood!
References:
Australian Government National Health and Medical Research Council. (2013). Australian Dietary Guidelines. Retrieved from https://www.eatforhealth.gov.au/guidelines
Cannell, J. J., Hollis, B. W., Zasloff, M., & Heaney, R. P. (2008). Diagnosis and treatment of vitamin D deficiency. Expert Opinion on Pharmacotherapy, 9(1), 107-118.
Gernand, A. D., Simhan, H. N., Klebanoff, M. A., Bodnar, L. M. (2013). Maternal serum 25-hydroxyvitamin D and measures of newborn and placental weight in a U.S. multicenter cohort study. The Journal of Clinical Endocrinology & Metabolism, 98(1), 398-404.
Haugen, J., Brantsæter, A. L., Alexander, J., Meltzer, H. M., & Lundqvist, A. (2009). Vitamin D supplementation and reduced risk of preeclampsia in nulliparous women. Epidemiology, 20(5), 720-726.
Palacios, C., & Gonzalez, L. (2014). Is vitamin D deficiency a major global public health problem? The Journal of Steroid Biochemistry and Molecular Biology, 144, 138-145.
SACN (Scientific Advisory Committee on Nutrition). (2016). Vitamin D and Health. Retrieved from https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/537616/SACN_Vitamin_D_and_Health_report.pdf
Wagner, C. L., & Greer, F. R. (2008). Prevention of rickets and vitamin D deficiency in infants, children, and adolescents. Pediatrics, 122(5), 1142-1152.