What parents should know about vitamin D for kids

Vitamin D helps regulate calcium and phosphate levels in the body that are important for bone development and strength.

But vitamin D's role in promoting good health may go even further. Research has explored vitamin D's role in boosting the body's immune system.

While more is being learned about the benefits of vitamin D, it's an essential part of keeping your child's bones strong as they develop. Sarah E. Barlow, M.D., a pediatric gastroenterologist and Director of Children's Health℠ Integrated Program in Childhood Obesity and Professor at UT Southwestern, explains how to ensure your kids are getting enough vitamin D.

What does vitamin D do?

Vitamin D helps the body appropriately absorb and regulate calcium, which is essential for bone health. Without enough vitamin D, kids may suffer from weak or brittle bones that break easily. They can also develop rickets, a bone condition caused by severe vitamin D deficiency. Rickets can lead to bowed legs and stunted growth.

"The primary function for vitamin D, the one we focus on the most, is bone health," explains Dr. Barlow. "Vitamin D acts almost like a construction site supervisor. It makes sure the materials we need for strong bones – such as calcium and phosphate – are where they need to be, and in the correct amounts."

How much vitamin D do kids need?

Different amounts of vitamin D are recommended based on a child's age. The National Institutes of Health (NIH) recommends the following:

• Infants should receive at least 400 International Units (IU) of vitamin D daily from birth to 12 months.

• Children ages 1 through 18 should aim for 600 IU of vitamin D daily.

What are sources of vitamin D?

Sources of vitamin D include sunshine and certain foods.

Our skin naturally produces vitamin D when exposed to sunlight. That's why vitamin D is referred to as "the sunshine vitamin." Most people can get the right amount of vitamin D from:

• Just 10–15 minutes of direct sun a few times a week is usually enough.

• In winter or cloudy climates, kids may not get enough sunlight.

However, during winter, or for children in a cloudy climate or who do not spend much time outdoors, vitamin D would need to come from food sources.

Vitamin D is naturally found in a few types of fish, including:

• Salmon

• Herring

• Tuna

Since many children don’t eat these fish regularly, fortified foods are a helpful alternative as part of a well-balanced diet. These include:

• Milk and yogurt

• Breakfast cereals

• Plant-based milk alternatives (check the label for vitamin D)

"It's always important for families to take a good, overall look at their children’s diet to make sure they're getting the right nutrients," says Dr. Barlow.

What are signs of vitamin D deficiency in children?

Mild vitamin D deficiency may not cause any noticeable symptoms. But when levels drop too low, children may begin to show signs, including:

• Fatigue or low energy

• Bone or muscle pain

• Frequent bone fractures

• Rickets (a condition that affects bone development)

Children with darker skin tones may be more likely to develop vitamin D deficiency.

"If you have dark skin, the melanin – or pigment – in the skin reduces the body’s ability to produce vitamin D as effectively," explains Dr. Barlow.

Does my child need a vitamin D supplement?

If you're unsure whether your child is getting enough vitamin D from food or sunlight:

• Talk to your pediatrician. They may recommend a daily vitamin D supplement.

• Most children’s multivitamins include the recommended daily amount of vitamin D.

If you opt to give your child vitamin D supplements, be mindful of the recommended daily allowances for your child's age. "It's possible to have too much vitamin D, and when that happens, kids can develop kidney stones," Dr. Barlow says.

Does my baby need a vitamin D supplement?

Because breast milk is not a good source of vitamin D, breastfed infants should be given 400 IU of vitamin D daily, beginning soon after birth and continuing at least until they start eating solid foods. This supplement can be given through liquid vitamin D drops.

Formula-fed babies should also receive a liquid vitamin D supplement until they drink at least 32 ounces of vitamin D-fortified formula per day.

Learn more

Have additional questions about your child's nutritional health? Children's Health is home to one of the largest pediatric nutrition teams in Texas. Learn more about the benefits of healthy eating and see more tips for eating healthy at home.