Article of Interest

Vitamin D for Kids: Growth, Bones, Immunity & How Much They Need

Vitamin D helps children absorb calcium, build strong bones and support normal immune function. But many parents aren't sure how much their child needs—or whether food and sunshine are enough.

Vitamin D is one of those nutrients almost every parent has heard about.

But here's the part that can get confusing:

Is your child actually getting enough?

Some vitamin D comes from food. Some foods are fortified with it. The body can also make vitamin D when skin is exposed to sunlight.

Yet vitamin D is naturally found in relatively few foods, sun exposure varies tremendously, and babies have some particularly important needs.

So how much vitamin D does your child really need?

Why Is Vitamin D So Important for Children?

Childhood is a period of tremendous growth.

Bones are getting longer. Bone mass is accumulating. Muscles are developing. Teeth are forming and strengthening. The immune system is continually responding to the world around it.

Vitamin D participates in several of these fundamental processes.

1. Vitamin D Helps Build Strong Bones

This is vitamin D's best-established role.

Your child's bones need calcium—but simply eating calcium isn't the whole story.

Vitamin D helps the body absorb calcium from the digestive tract and maintain the calcium and phosphorus needed for healthy bone mineralization.

Without enough vitamin D, children's bones can become poorly mineralized and weak.

2. Vitamin D Supports Normal Growth

Because vitamin D is essential to normal bone mineralization, getting enough is particularly important while a child's skeleton is actively growing.

Vitamin D isn't a supplement that makes children taller than their genetic potential.

It helps provide the nutritional conditions needed for normal bone growth and development.

3. Vitamin D Plays a Role in Immune Function

Vitamin D receptors are found on immune cells, and vitamin D participates in normal immune responses.

That makes vitamin D relevant to children's immune health—but this needs to be kept in perspective.

Vitamin D supports normal immune function. It isn't a shield that prevents every cold, flu or infection.

4. Vitamin D Supports Muscles and Nerves

Vitamin D also contributes to normal muscle function and helps support the body's neuromuscular system.

For children who are constantly running, jumping, climbing, playing and growing, healthy bones and muscles work together.

How Much Vitamin D Do Kids Need?

The recommended amount depends primarily on age.

These recommendations are intended to support healthy children—not to treat vitamin D deficiency.

If testing shows your child is deficient, their healthcare professional may recommend a different amount for a specific period of time.

Babies Need Special Attention to Vitamin D

This is one of the most important parts of the article for new parents.

Breast milk is an extraordinary source of infant nutrition—but it typically doesn't provide enough vitamin D by itself to meet an infant's daily requirement.

Breastfed and partially breastfed babies generally need 400 IU of supplemental vitamin D each day beginning shortly after birth.

Infant formula is fortified with vitamin D, so the situation can be different for babies consuming sufficient formula.

Where Do Children Get Vitamin D?

There are three major sources parents should think about:

Food. Fortified foods. Sunlight.

And when those don't reliably provide enough, supplements may be appropriate.

Vitamin D From Food

Unlike many other vitamins, vitamin D isn't naturally abundant across a huge range of foods.

Some of the better natural sources include:

• Salmon
• Trout
• Tuna
• Mackerel
• Egg yolks
• Some mushrooms

For many American children, however, fortified foods make an important contribution to vitamin D intake.

These can include:

• Vitamin D-fortified cow's milk
• Some fortified plant-based milks
• Some breakfast cereals
• Some yogurts
• Some orange juices

Check the Nutrition Facts label because fortification varies from product to product.

What About Vitamin D From Sunshine?

The human body can produce vitamin D when bare skin is exposed to ultraviolet B radiation from sunlight.

That sounds simple—but in real life it isn't a reliable equation.

Vitamin D production from sunlight can vary with:

• Season
• Time of day
• Latitude
• Cloud cover
• Air pollution
• Skin pigmentation
• Clothing
• Sunscreen use
• How much skin is exposed

And there's another important issue:

Children still need protection from excessive ultraviolet exposure and sunburn.

Which Children May Be More Likely to Have Low Vitamin D?

Any child can have inadequate vitamin D intake, but some situations deserve additional attention.

These can include children who:

• Are breastfed without appropriate vitamin D supplementation
• Rarely eat vitamin D-containing or fortified foods
• Follow diets that eliminate major fortified food sources
• Have darker skin pigmentation
• Have limited sunlight exposure
• Spend little time outdoors
• Wear clothing that covers most of the skin
• Have certain digestive or absorption disorders
• Have certain chronic health conditions
• Take medications that can affect vitamin D metabolism

Having a risk factor doesn't prove that your child is deficient. It simply gives you a reason to discuss vitamin D with their healthcare professional.

What Happens If a Child Doesn't Get Enough Vitamin D?

Severe vitamin D deficiency in growing children can cause rickets.

Rickets is a disorder in which growing bones don't mineralize properly, leaving them softer and weaker than they should be.

Depending on severity, vitamin D deficiency and rickets can affect bone development and skeletal health.

This is one reason pediatric vitamin D recommendations aren't just wellness trends.

Vitamin D has an established role in normal bone development.

Does Vitamin D Keep Kids From Getting Sick?

This is where nutrition science can easily get exaggerated.

Vitamin D absolutely has a role in normal immune function.

But:

“Vitamin D supports immune function” does not mean “vitamin D prevents your child from getting sick.”

Research has examined vitamin D supplementation and respiratory infections. Some studies suggest possible benefit in certain circumstances—particularly among people with low vitamin D status—while other research has not found a clear reduction in infections.

For parents, the goal should be adequate vitamin D nutrition, not megadosing in an attempt to create a supercharged immune system.

Should My Child Have Their Vitamin D Level Tested?

Not every healthy child needs routine vitamin D blood testing.

If your pediatrician is concerned about deficiency because of symptoms, diet, medical history, risk factors, or another health issue, they may order a blood test.

The primary blood test used to assess vitamin D status measures 25-hydroxyvitamin D, often written as 25(OH)D.

Don't diagnose vitamin D deficiency based on symptoms alone. Many symptoms people associate with low vitamin D can have numerous other causes.

Does My Child Need a Vitamin D Supplement?

Some children do. Others may obtain enough through food and fortified foods.

For infants, supplementation recommendations are particularly clear because breast milk generally doesn't provide enough vitamin D to meet the infant requirement.

For older children, start by looking at what they're actually eating.

Ask yourself:

• Does my child drink vitamin D-fortified milk or an appropriately fortified alternative?
• Do they eat fish?
• Do they eat other vitamin D-fortified foods?
• Are they an extremely selective eater?
• Are there medical or lifestyle factors that may increase deficiency risk?
• Is vitamin D already included in their multivitamin?

Always count vitamin D from all supplements before adding another vitamin D product.

Can Children Get Too Much Vitamin D?

Yes.

Vitamin D is fat-soluble, and excessive supplemental amounts can build up in the body.

Very high vitamin D intake can cause excessively high calcium levels and potentially lead to symptoms and serious health problems.

More vitamin D is not automatically better.

This is especially important with concentrated liquid products because different products can deliver dramatically different amounts per drop or serving.

A Parent's Vitamin D Checklist

FAQ: Vitamin D for Kids

How much vitamin D does my child need?

Babies from birth through 12 months need 400 IU (10 mcg) daily. Children and adolescents over age 1 need 600 IU (15 mcg) daily.

Do breastfed babies need vitamin D?

Generally, yes. Breast milk typically doesn't provide enough vitamin D to meet an infant's daily requirement. Breastfed and partially breastfed infants are generally advised to receive 400 IU of supplemental vitamin D daily beginning shortly after birth.

Can children get enough vitamin D from food?

Some can, depending on their diet. Vitamin D occurs naturally in relatively few foods, so fortified milk, fortified plant beverages, cereals and other fortified foods can be important sources.

Can my child get vitamin D from the sun?

The body can make vitamin D after ultraviolet exposure, but production varies with season, location, skin pigmentation, clothing, sunscreen and other factors. Don't sacrifice sun safety in an attempt to raise vitamin D.

Does vitamin D help children's immune systems?

Vitamin D plays a role in normal immune function. However, adequate vitamin D shouldn't be confused with a guarantee that a child won't get colds or other infections.

Can too much vitamin D hurt a child?

Yes. Excessive supplemental vitamin D can be harmful. Follow age-appropriate recommendations and don't use high-dose vitamin D in a child unless directed by a qualified healthcare professional.

Key Takeaways for Parents

The Parent's Bottom Line

Vitamin D isn't a trendy extra for children.

It's an essential nutrient with an established role in building and maintaining healthy bones.

Start by knowing the basic numbers: 400 IU daily for babies through 12 months and 600 IU daily after age 1.

Then look at your child's real diet. Check fortified foods. Check their multivitamin. Pay particular attention if you have a breastfed baby or a child whose diet contains very few vitamin D sources.

The goal isn't to give as much vitamin D as possible.

The goal is to make sure your child gets enough.

Founder Perspective

The LifeSource Vitamins Standard

Recommended Reading

• Do Kids Really Need a Multivitamin? What Parents Should Know
• Helping Build a Strong Immune System in Children

Supporting Children's Nutrition

Vitamin D works as part of a much bigger nutritional picture. Children also need adequate calcium, protein, magnesium, phosphorus and many other nutrients to support normal growth and development.

Supplements can help fill genuine nutritional gaps, but they work best as support for a healthy diet—not as a replacement for one.

Questions About Children's Nutrition?

FDA Disclaimer: These statements have not been evaluated by the Food and Drug Administration. This information is provided for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Dietary supplements are not intended to replace a varied diet or medical care. Always consult your child's pediatrician or qualified healthcare professional before giving dietary supplements to a child.