1. In Singapore, up to 40 percent of the general population are vitamin D deficient. In pregnant women, the number rises to a staggering 90 per cent.
2. To ensure adequate vitamin D, eat foods rich in vitamin D such as fatty fish (salmon, mackerel, sardines, tuna) and eggs, and spend 10 to 15 minutes in the sun daily.
3. All newborns in Singapore receive a vitamin K injection to prevent bleeding disorders, as they are naturally deficient and breast milk only provides limited amounts.
Vitamin D has two main forms. Vitamin D2, which is obtainable from food sources, and vitamin D3, commonly known as the ‘sunshine vitamin’, which is produced in the skin upon exposure to the sun.
Being in sunny Singapore, the last thing you’ll expect is for Singaporeans to have vitamin D deficiency.
Yet, according to a recent study published in 2024 by KK Women’s and Children’s Hospital (KKH), a member of the SingHealth group, up to 90 per cent of pregnant women studied had insufficient levels of vitamin D.
Similarly, a 2010 National Health Survey found that 40 per cent of Singaporeans were vitamin D deficient, while another 8 per cent were very deficient.
Professor Jerry Chan, Senior Consultant from the Department of Reproductive Medicine at KKH and Director of the KKH Research Centre, shared, “Rising temperatures, greater awareness of sun protection, coupled with added fears since the pandemic have led to the increase of staying indoors, especially for expectant mothers. This could be reasons why many in Singapore have insufficient vitamin D.”
Dangers of vitamin D deficiency
Vitamin D is available in two main forms — vitamin D2 and D3. While vitamin D2 can be obtained from food sources, vitamin D3, commonly known as the ‘sunshine vitamin’, is produced in the skin upon sun exposure.
Dangers of vitamin D deficiency during pregnancy
Pregnant women need an adequate amount of vitamin D to reduce the risk of complications in pregnancies such as pre-term birth and low birth weight in infants.
When asked if an expecting mother with insufficient vitamin D passes it to her unborn child, Prof Chan answered, “Yes, it does. This is because the baby gets vitamin D from the mother through the placenta. Babies born with vitamin D deficiency can have problems with bone development, breathing issues, and get sick more easily.
This is why doctors often recommend vitamin D and calcium supplements during pregnancy – to protect the mother's bones while supporting the baby's development,” he added.
Dangers of vitamin D deficiency in children
In children, vitamin D deficiency affects bone development and increases the risk of fractures. This condition is known as rickets.
Dangers of vitamin D deficiency in adults
In adults, a lack of vitamin D increases risk of developing osteoporosis (brittle bones), impaired immune function and muscle weakness.
How much vitamin D do I need daily?
The Health Promotion Board (HPB) advises
- For expecting or breastfeeding mothers: 10mcg or 400 IU of vitamin D daily
- For non-expecting adults aged 18 and above: 2.5mcg or 100 IU a day
In terms of exposure to the sun, experts recommend 15 to 30 minutes of sun exposure, but people with darker or tanned skin may require more, as the melanin in the skin reduces the vitamin-producing effect of ultraviolet radiation.
Top foods with vitamin D
To meet your daily dose of vitamin D, foods to include in your diet include:
- Eggs (contains 1.02mcg or 41 IU per egg))
- Fatty fish such as
- Salmon (contains 11.17mcg or ~447 IU per 85g),
- Mackerel (contains 4.5mcg or ~182 IU per 85g),
- Sardines (contains 4.1mcg or ~164 IU per 85g) and
- Tuna (contains 5.8mcg or ~231 IU per 85g)
- Foods that have been fortified with vitamin D
“To ensure adequate vitamin D, I recommend eating foods rich in vitamin D and spending 10 to 15 minutes in the sun daily. To avoid excessive sun exposure, you can use sun protection such as sunscreen.
Since vitamin D deficiency is common, expecting mothers should also take a daily vitamin D supplement at doses of 800 to 1,000 IU as soon as they know they are pregnant.
Even women planning for a baby will benefit from vitamin D supplements. Proven to be safe, this dosage will ensure an adequate supply of vitamin D to the fetus,” said Prof Chan.
When asked if there is a danger of too much vitamin D, Prof Chan explained that vitamin D toxicity is a very rare condition, and only likely to occur when taken at 10 to 25 times the recommended upper limit for the supplements in repeated doses.
Did you know?
At KKH, all expectant mothers, including those who intend to conceive, are prescribed multivitamins that include vitamin D, as well as vitamin B. This is due to deficiencies in both vitamins, which are prevalent in the Singapore population.
All newborns in Singapore receive a vitamin K injection to prevent bleeding disorders, as they are naturally deficient and breast milk only provides limited amounts.
Ref: F26
Related articles:
Vitamin A: Why You Need It and Top Food Sources
Vitamin B: All You Need to Know
Vitamin C: Top Food Sources, Why You Need It and More
Vitamin D: Recommended Daily Allowances by Age
Supplements During Pregnancy: What You Need and Top Food Sources
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