Vital vitamins

Vitamin D

Vitamin D regulates the amount of calcium and phosphate in the body, which are needed to keep bones and teeth healthy. A lack of vitamin D can cause children's bones to soften and can lead to rickets, which affects bone development in children.

You should take a supplement of 10 micrograms each day while you are pregnant, and if you breastfeed, this provides your baby with enough vitamin D for the first few months of its life.

Vitamin D can be found naturally in oily fish (such as salmon, mackerel and sardines), eggs and meat. Some manufacturers add it to some breakfast cereals, soya products, dairy products, powdered milk and spreads such as margarine.

But the best source of vitamin D is sunlight on your skin. The amount of time you need in the sun to make enough vitamin D depends on things such as skin type, the time of day and the time of year. However, you don't need to sunbathe and the amount of sun you need is less than the amount that causes tanning or burning.

If you have dark skin or always cover your skin, you may be at particular risk of vitamin D deficiency. Talk to your midwife or doctor if this applies to you.