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This article contains information about the importance of vitamin D, where vitamin D comes from, and vitamin D supplementation.
This article discusses vitamin D for children and adolescents. For more information about vitamin D for infants (babies under 1 year old) please read this article instead.
What is vitamin D?
A vitamin important for many aspects of your child’s health, such as:
building strong bones.
having a strong immune system to fight infections.
good mental health.
It might play a role in preventing cardiovascular disease.
What causes low vitamin D (vitamin D deficiency)?
Not enough vitamin D in the diet.
We get some vitamin D from the foods we eat. Learn more about which foods are good sources of vitamin D here.
Not enough vitamin D made by the body.
When exposed to sunlight, the body is able to make some vitamin D.
Children are spending more time indoors and getting less sunlight exposure. But even kids who spend a lot of time outside, still do not make enough vitamin D.
We aren’t sure exactly why this is, but some possible reasons why include:
Clouds in the sky and high levels of air pollution can stop the sun’s rays from reaching the skin.
Because of the dangers of too much sun exposure, more and more people are using sunscreen when they go outside. While this is very important in helping to protect against sunburns and skin cancer, it stops the body from producing enough vitamin D.
How common is low vitamin D?
Studies show that almost half of Americans of all ages are low in vitamin D.
Approximately 15 out of every 100 kids between 1 and 11 years old.
Approximately 17 out of every 100 adolescents.
People who follow a vegan diet are at a higher risk of having low vitamin D.
It is also more common in people with certain medical conditions such as inflammatory bowel disease or obesity.
How is low vitamin D diagnosed?
Your child’s primary care provider MIGHT order tests on your child’s blood to check their vitamin D level.
Since this is such a common problem, they might decide not to order any tests.
How can I prevent low vitamin D?
Provide opportunities for your child’s body to make vitamin D.
20-30minutes of sun exposure to the hands and face 2-3 times per week.
Encourage your child to eat foods that are good sources of vitamin D.
Most children under the age of 1 year old will need to be given a vitamin D supplement. Read this article to learn more.
Most children over the age of 1year old need 600IU of vitamin D every day. Some children with chronic medical conditions may need larger amounts of vitamin D.
Natural Food Sources of Vitamin D | ||
Food Choice | Serving Size | Amount of Vitamin D (IU) per serving |
Salmon - wild (fresh) | 3.5oz | 600-1000 |
Salmon - farmed (fresh) | 3.5oz | 100-250 |
Sardines (canned) | 3.5oz | 300 |
Tuna (canned) | 3.5oz | 236 |
Mackerel (canned) | 3.5oz | 250 |
Shitake mushrooms (fresh) | 3.5oz | 100 |
Shitake mushrooms (canned) | 3.5oz | 1600 |
White mushrooms (raw) | 1/2cup | 366 |
Egg (hard-boiled) | 3.5oz | 20 |
Cod liver oil | 1tablespoon | 170 |
Beef liver | 3oz | 42 |
Enriched (Fortified) Food Sources of Vitamin D | ||
Milk | 1cup | 120 |
Plant milk | 1 cup | 100-144 |
Some other dairy products Orange Juice Some Cereals | Varies. Make sure the label says “fortified with vitamin D”. | |
How is low vitamin D treated?
Your child’s primary care provider might recommend adding more foods that contain vitamin D to their diet. Review dietary sources of vitamin D here.
Your child’s primary care provider might recommend adding a vitamin D supplement. If a supplement is recommended, it will work better when taken with food that has some fat in it.
These supplements are available over the counter, without a prescription.
They can be found in liquid, chewable, and pill forms.
Too much vitamin D can be dangerous. Please only give your child a vitamin D supplement if it has been recommended by their primary care provider.
When to call your doctor:
You have concerns about your child’s nutrition.
You have other questions or concerns.
This publication was adapted from information from American Academy of Pediatrics Patient Education materials, Harvard School of Public Health, National Institutes of Health Office of Dietary Supplements
AR D.O., TT D.O.| 09/2024