Vitamin D is a nutrient that supports bone health, the immune (germ-fighting) system, and overall growth and development.

The body gets vitamin D (also called vitamin D3) from the diet and can also make vitamin D when sunlight reaches the skin. Even with a healthy diet, it's not always easy to get enough vitamin D. If needed, your healthcare providers may recommend that your child take a vitamin D supplement (sometimes labeled vitamin D3). You can buy vitamin D pills, gummies, chewables, oral (by mouth) drops, and sprays in drugstores without a prescription.

Vitamin D for Babies

Babies under 1 year need 400 IU (international units) of vitamin D each day. Breast milk is best for babies, but it doesn't have enough vitamin D. Give babies who drink breast milk vitamin D drops or a multivitamin drop that contains vitamin D as recommended by your healthcare provider. Formula has vitamin D added. Babies who drink 32 ounces (about a liter) or more of formula each day don't need a vitamin D supplement.

Vitamin D for Kids and Teens

• Kids over 1 year and teens need 600 IU or more of vitamin D each day. To help your child get enough vitamin D, include vitamin D–rich foods in your child's or teen's diet, such as:
  • Products that have added vitamin D (these are labeled "fortified"), such as milk, cheese, yogurt, cereal, and juice
  • Eggs
  • Salmon, tuna, mackerel, and sardines
• Talk to your healthcare provider about how much sun is OK for your child. This depends on where you live and your child's skin tone. For most kids, about 10–15 minutes, 2–3 times a week is about right. Sun exposure can lead to skin cancer, so be sure you follow your healthcare provider's instructions about how much time your child should be in the sun and about sunscreen use.
• Give your child a vitamin D supplement if your healthcare provider recommends it.

• You're not sure if your child is getting enough vitamin D.
• You have questions about how much vitamin D to give to your child.

What foods have vitamin D? Very few foods have vitamin D naturally. The foods with the most vitamin D are fish (such as salmon and tuna), liver, eggs, and cod liver oil. Most kids don't eat a lot of these foods. That's why food companies add vitamin D to milk, yogurt, baby formula, juice, cereal, and other foods. Adding vitamin D to foods is called "fortifying." This is helpful, but it still may not be enough.

How do I know if my child is getting enough vitamin D? Talk to your healthcare provider about how much vitamin D your child is getting. They may recommend vitamin D supplements, diet changes, or that your child spend a few minutes in the sun every day if they think your child isn't getting enough of the vitamins and minerals they need. If needed, your healthcare provider may order a blood test.

What happens if kids have low vitamin D levels? Very low vitamin D levels in growing children can lead to rickets. A child with rickets can have poor growth, bowed legs, and slowed development. Older kids with very low levels of vitamin D can get osteomalacia (softening of the bones). Doctors think that even levels that are only slightly low could lead to weaker bones.

Besides diet and sun exposure, what else affects vitamin D levels? Things that can affect vitamin D levels include:

• Being overweight
• Healing from bone surgery
• Some medicines (such as anti-seizure medicines) that block the way the body uses vitamin D
• Long-lasting medical problems such as celiac disease (an illness where gluten damages the digestive system), or kidney or liver disease

What about calcium? Vitamin D helps the body absorb calcium. Unlike with vitamin D, kids usually can get enough calcium from food. High-calcium foods include milk, cheese, and yogurt. Food products, such as cereal, bread, or juice, are often fortified with calcium.