Nurse Practitioner Stephanie Kimmes discusses the importance of vitamin D for children.

Children need a variety of vitamins and minerals to grow healthy and strong. Many children are able to get the essential nutrients they need in the food that they eat. However, vitamin D is one nutrient that is difficult to get enough of. In the United States, the overall prevalence of vitamin D deficiency or insufficiency in children is approximately 15%.

Children spend more time indoors, use various forms of screen time/media for school and entertainment, and are often in the car traveling to various activities. Health professionals advise that children wear sunscreen to prevent skin cancer. 

Why is Vitamin D important?

• Vitamin D helps the body absorb calcium and phosphorus to build and maintain strong bones. It prevents a childhood condition called rickets, a disease of softening of the bones resulting in bent bones and bowed legs. 

• Vitamin D promotes immune health. It helps the body resist bacteria and viruses that can make the body sick.

• Vitamin D can support mental health. Adequate amounts of vitamin D may improve feelings of sadness or depression. 

• Vitamin D is essential for nerve and muscle function. If deficient, children can have pain, spasms, or weakness in their muscles.

How can my child get vitamin D?

• Food sources are best, but there are only a few foods that contain vitamin D naturally. Some good sources of vitamin D are oily fish (salmon, mackerel, and sardines), liver and organ meats, cod liver oil, and egg yolk. 

• Also known as the "Sunshine Vitamin", vitamin D is made naturally from the sun's rays on bare skin.

• It is added to foods such as milk, yogurt, cheese, kefir, cereal, and orange juice.

• Supplements contain varying amounts of vitamin D and are available in liquid, chewable, gummy, and pill forms.

How much vitamin D does my child need?

All children need vitamin D beginning shortly after birth if breastfed because breast milk does not contain enough vitamin D for baby.

The American Academy of Pediatrics (AAP) currently recommends:

• Babies younger than 12 months old - 400 IU of vitamin D per day.

• Toddlers, older children, and adolescents -  600 IU of vitamin D per day.

Your child's primary care provider may recommend a higher dose depending on your child's needs. Vitamin D supplements are important because most children will not get enough of this vitamin through diet alone. As with all medications and supplements, vitamin D supplements should be kept out of a child's reach.

How to make sure your child is getting enough vitamin D

• Offer your child nutrient-dense sources of vitamin D as a part of a healthy diet. 

• Have your child play outside without sunscreen for 10-15 minutes per day.

• For breastfed and partially breastfed infants, supplement with 400 IU a day of vitamin D beginning in the first few days of life. A liquid form containing 400 IUs in one drop is a great option.

• All non-breastfed infants, as well as older children, who are drinking less than 32 ounces (or 4 cups) per day of vitamin D-fortified formula or milk, should receive a vitamin D supplement of 400 IU a day.
• Adolescents who do not get 600 IU of vitamin D per day through foods should receive a supplement containing that amount.

• Children with an increased risk of vitamin D deficiency, such as those taking certain medications and with chronic conditions may need higher doses of vitamin D. Consult your primary care provider for an appropriate dose for your child.

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