Vitamin D is a nutrient that helps the body take in calcium from the foods that we eat. Together, calcium and vitamin D build bones and keep them strong. Even when kids eat a healthy diet, it's hard for them to get enough vitamin D from foods. So give a vitamin D supplement (sometimes labeled vitamin D3) to help your child develop strong bones.
Babies under 1 year old need 400 IU (international units) of vitamin D each day:
Kids over 1 year old and teens need 600 IU or more of vitamin D each day:
Protect your child's skin with sunscreen, clothing, and shade. In addition to foods and supplements, people get vitamin D from sun exposure. But too much sun exposure raises kids' risk for skin cancer later in life. So protect skin to prevent skin cancer and early aging.
What foods have vitamin D? Very few foods have vitamin D naturally. The foods with the most vitamin D are fish (like salmon and tuna), liver, eggs, and cod liver oil. Most kids don't eat these foods a lot. 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 kids are getting enough vitamin D? Health care providers will recommend supplements or diet changes if they think kids aren't getting enough of the vitamins and minerals they need. They might order a blood test if they think a health condition is part of the problem. Otherwise, there's no need for a blood test.
Things that can affect vitamin D levels include:
Your health care provider will advise you if any of these medical conditions affect your child.
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 makers often fortify foods like cereal, bread, or juice with calcium.