As I said bluntly, I do not recommend that pregnant women supplement their daily vitamin D needs by simply basking in the sun or eating animal liver, but recommend taking vitamin D supplements in moderation.
Here's why:
About basking in the sun -
Normal adults can get their daily need for vitamin D by being active outdoors for 0.5-2 hours a day. Pregnant and lactating women should increase their intake by about 1x. Because of the relationship between air pollution and ultraviolet rays, if pregnant women want to obtain vitamin D through sunshine, their daily sunshine time is longer than the above. So now the problem is...
Pregnant women rely solely on sunlight to obtain vitamin D, how long do they have to stay in the sun every day?
So give up, impossible. Even if you don't die, you will dry yourself old.
About animal livers –
Similarly, although animal livers are rich in vitamin D, they are also rich in cholesterol. Pregnant women themselves have high blood lipids, and if they only rely on eating animal liver to supplement vitamin D, they can eat themselves to death. In addition, the heavy metal content of animal liver is high, and it is even more inappropriate to eat more.
In summary, my conclusion is that the sun can be basked and animal livers can be eaten, but they are the only source of vitamin D for pregnant women.
By the way, I will give you some specific data: the Chinese Nutrition Society recommends that the daily supply of vitamin D for pregnant women is 400 IU. The Science Branch of the Chinese Medical Association recommends that pregnant women in the third trimester of pregnancy should be properly supplemented with vitamin D (400~1000) IU/d.
As for how much should be supplemented, it can meet the needs of pregnant women without vitamin D poisoning, which can be determined by prenatal vitamin D testing. Vitamin D testing is also one of the large blood draws before the construction of the card, which shows its importance.
