Introduction to Vitamin D

As parents, we all seem to have a running checklist that never ends. "Are my kids eating enough greens? Did they get enough sleep last night? When was their last bath?". Something that may pop up every now and then is whether they’re getting all the vitamins and minerals they need. Have you wondered whether they’re getting enough vitamin D?

We hear bits and pieces about vitamin D - namely that “it’s good for bones,” “we get it from the sun,” and maybe even that “it helps with mood”. But most of us aren’t one hundred percent sure what vitamin D really does for our kids… or if they’re getting enough. And the reality is, many kids today just aren’t.

So let’s find out what vitamin D actually does, how much kids really need, what the signs of low levels are. We’ll also give you some tips to ensure your little one is getting all the vitamin D they need. 

What is Vitamin D?

Vitamin D is a fat-soluble vitamin that helps children absorb calcium, build strong bones, and support immune health. It’s often referred to as the “sunshine vitamin,” because our bodies produce it when our skin is exposed to sunlight. So, when your little one is playing outside and the sun hits their skin, their body starts producing vitamin D naturally. 

The problem is: not all kids get enough sunshine. Especially in a modern world where video games are more appealing than playing in the park. And even when they do go out, sunscreen, long sleeves, and skin tone can all reduce how much vitamin D their body actually makes.

The good news here is that Vitamin D is also found in food like fatty fish, egg yolks, and fortified milk. But unless your child is eating salmon, liver and mushrooms regularly, it’s hard to get enough through diet alone.

Vitamin D’s biggest job is helping your child absorb calcium so their bones grow (and stay) strong. It also plays a quiet but powerful role in immune strength and mood balance. More on that next.

If you’d like to dig a little deeper, take a look at the NIH’s Vitamin D Fact Sheet.

What Does Vitamin D Do for Kids?

Vitamin D wears a lot of hats.

First and foremost, it helps build and maintain strong bones. That’s because it helps the body absorb and use the calcium your child eats. Without it, calcium can’t do its job properly, and your child’s bones may not grow as strong as they should.

Vitamin D is also connected to mood and behavior regulation. There’s growing research suggesting that low levels of vitamin D may be linked to mood swings and an increased occurrence of negative emotions - especially during those gray, low-sunlight months.

But it doesn’t stop there. Vitamin D also plays a role in regulating your child’s immune system. That means it helps fight off the endless parade of germs from daycare and school.

And lastly, it may even have an impact on sleep. While the research here is still developing, some studies suggest vitamin D helps regulate melatonin production, the hormone that controls sleep-wake cycles. So if your child’s been having trouble falling or staying asleep, vitamin D might be part of the conversation.

See: CDC Micronutrients for more information.

Vitamin D Benefits for Kids

Here’s how vitamin D supports your little one depending on their age:

Toddlers

Vitamin D for toddler age kids helps them build strong bones as they learn to walk, climb, jump (and fall... a lot). It also supports immune defenses (fighting off those endless daycare colds) as well as early mood and emotional development.

Young kids

A healthy vitamin D dose for kids helps keep their bones and teeth strong through big growth phases. It also strengthens their immune response during germ-heavy school months and may help with emotional regulation (keeping some after-school meltdowns at bay).

Older Kids

When it comes to older kids, vitamin D is essential to support the rapid growth that happens during puberty. It also helps regulate hormones and mood, and may improve sleep quality and energy levels - all important to keep them feeling their best while they navigate the ups and downs of puberty.

Top 3 Vitamin D Benefits for Kids

• Builds and maintains strong bones

• Strengthens immune defenses

• Supports mood 

When is Vitamin D Useful?

While all kids need vitamin D, some may benefit from a little extra support. 

• They get limited sunlight: This could be in winter months, or if they mostly play indoors or wear high-SPF sunscreen all the time.

• They have a darker skin tone: More melanin means less UVB absorption, which can reduce the skin’s ability to produce vitamin D.

• They’re picky eaters, or follow a vegan or dairy-free diet: These diets have fewer natural food sources of vitamin D.

• They have a condition that causes poor nutrient absorption: Digestive issues or conditions like celiac or Crohn’s can cause malabsorption, which can in turn cause a vitamin D deficiency.

If any of those rings true, a kids vitamin D supplement might be worth considering. Make sure to speak to your pediatrician before supplementing, though. And avoid vitamin D gummies for kids: they’re full of sugar.

Signs Your Child May Need More Vitamin D

Deficiency can sneak up quietly. Here are a few signs to look for:

• Frequent colds or infections

• Bone or joint pain, especially in the legs

• Muscle weakness or difficulty with movement

• Low energy or moodiness

• Dental issues (frequent cavities, weak enamel)

• Delayed growth or height stagnation

In more severe cases, children can develop rickets. This condition is characterized by bones that are soft and can bend, in turn leading to bow legs and other bone deformities. 

But don’t worry, it’s easy to fill the nutrient gap with a vitamin D kids supplement when your little one just isn’t getting enough through sunlight and food alone.

How Much Vitamin D Do Kids Need?

According to the NIH, here’s the breakdown:

This includes everything: food, sun, and supplements. “IU” means “International Units” and “mcg” means “micrograms”.

To give you some context, a glass of fortified milk has about 100 IU, while a child wearing a bathing suit on a sunny summer day can generate 10,000 to 20,000 IU of vitamin D after just 15 to 30 minutes (this varies by skin tone and time of day).

So if your little one drinks fortified milk and gets some sun on weekends, great! But if it’s cloudy for weeks, or they’re not getting those foods regularly, a daily vitamin D supplement for kids can help fill the gap.

Vitamin D Deficiency & Issues

Vitamin D deficiency is more common than we’d like - especially in colder climates or among kids with limited diets. But here’s the good news: it’s also very treatable.

Common causes:

• Not enough sun (especially in the winter)

• Not eating vitamin D-rich foods

• Digestive issues (like celiac or IBS) that make absorption harder

• Being indoors most of the day (school, after-school activities indoor, screens at home - you know the deal)

Symptoms can include low energy or irritability, frequent illness, bone pain or deformities (rare, but serious), and delayed physical development.

If you suspect a deficiency, trust your instincts and talk to your pediatrician.

Best Sources of Vitamin D for Kids

Food isn’t always enough - but every little bit helps. Here are some vitamin D foods for kids:

From animals:

• Salmon, tuna, sardines

• Egg yolks

• Beef liver

• Fortified milk and yogurt

Plant-based or fortified:

• Fortified cereals

• Fortified plant milks (almond, oat, soy)

• Mushrooms grown under UV light 

Most kids aren’t eating these daily, so it’s okay if food doesn’t cover everything. That’s where the sunshine and supplements come in to help (remember to avoid kids vitamin D gummies because of the sugar content).

Can Kids Get Too Much Vitamin D?

Kids can’t get too much vitamin D from sun exposure, as the body naturally regulates the amount of vitamin D it produces from sunlight.

That said, it’s still possible for them to get too much vitamin D, and usually, this happens from large dose supplements. And that can lead to vitamin D toxicity. That’s why it’s important to choose a trusted brand with pediatrician-approved levels - and stick to the recommended amount.

Signs of vitamin D toxicity:

• Poor appetite and weight loss

• Nausea or vomiting

• Abdominal pain

• Weakness or dizziness

• Excessive thirst and urination

• Excess calcium in the blood (can cause kidney issues)

So, when it comes to the best vitamin D for kids, more isn't better. Safe, steady, child-safe amounts win every time. 

Does My Child Need a Supplement?

Maybe. Here’s a quick checklist:

• Not much outdoor playtime

• Limited dairy or no fish in the diet

• Vegan or dairy-free household

• Trouble absorbing nutrients due to health issues

• Seasonal dip in energy or mood

If you ticked any of the above, it might be worth exploring a supplement. Talk with your pediatrician to figure out the best plan for your child. 

Vitamin D FAQs

Can kids take vitamin D every day?

Yes - as long as it’s a safe dose (look for pediatrician-approved multivitamins).

What foods are high in vitamin D for kids?

Fatty fish, egg yolks, fortified milks and cereals, and mushrooms grown under UV light.

Is vitamin D safe for toddlers?

Yes, in appropriate doses. When giving your little one vitamin D for toddlers, stick to the recommended 400 IU for babies under 1 year old, and 600 IU for kids over 1.

How much sunlight do kids need for vitamin D?

About 10-30 minutes on the face and arms, a few times a week (at least 3x times), or daily sunlight exposure for 10-15 minutes. But it depends on skin tone, season, and location.

Does vitamin D help prevent colds in kids?

It can support immune strength, which may help reduce the number and severity of colds.

Vitamin D may not get the same buzz as calcium or vitamin C - but it’s just as important for your little one. And the good news? Supporting your child’s vitamin D needs doesn’t have to be complicated. 

Be it through food, sunshine, or a thoughtfully formulated supplement, you’ve got options. So, whether your child lives for their games console or is currently on a strict “mac & cheese only” diet… you know you have various ways to support them.

Related Reads

Keep informing yourself with our guides on biotin, vitamin D and vitamin B12.