It’s a common misconception that kids only need a vitamin D supplement in the winter months. The reality is that most kids probably need it year-round, especially if they live in the northern states. In fact, 50% of kids ages 1-5 and 70% of kids ages 6-11 are deficient in vitamin D.
THE ROLE OF VITAMIN D
Vitamin D plays an important role in calcium and phosphorus absorption, which helps form strong bones, cartilage, and teeth. It is also vital for a healthy immune system. Kids who have a vitamin D deficiency only show symptoms when it’s already moderate to severe levels. Those with moderate deficiency may experience fatigue, pain in the bones, frequent bone fractures, decreased interest in eating, and depression.
A severe vitamin D deficiency can lead to rickets (bone softening disease in children younger than two years old), osteomalacia or osteoporosis (weak bones), and growth failure. Here are the most common reasons why kids aren’t getting enough vitamin D:
6 Reasons Why Kids Aren’t Getting Enough Vitamin D
1. Not getting enough vitamin D from the sun
Our skin absorbs UVB rays and then synthesizes it into vitamin D. With the risk of skin cancer, we recommend kids wear SPF sunscreen and/or protective clothing whenever they’re in direct sunlight. However, this can result in kids not getting enough vitamin D from the sun. This is one reason to consider a vitamin D supplement, even in the warmer months.
2. Most Kids Don’t Like Foods High in Vitamin D
Food sources that are high in vitamin D are salmon, mackerel, liver and egg yolks, which are not typically on kids’ list of favorite foods. In addition, it matters how they’re prepared. For instance, the fish needs to be baked, not fried.
3. Not all milks and cereals are Vitamin D fortified
The FDA does not mandate for milk and cereal to be fortified with vitamin D. Some are fortified, some are not. Therefore, parents need to read labels to see if their kids are getting enough from food sources (but the reality is that they probably aren’t). If they’re between the ages of 1-18, they should consume 600 IUs of vitamin D each day.
4. More Melanin in the Skin
Kids with darker skin pigmentation do not absorb as much vitamin D as those with lighter skin pigmentation. Melanin, the natural skin pigment that determines the color of your skin, is protective against UVB ray absorption.
5. Infants Who are Breastfed
All infant formulas are fortified with vitamin D, so babies getting their nutrition from it do not need a separate supplement. However, breastfed babies do not get enough vitamin D from their mothers and therefore need a supplement. One 400 IU drop of vitamin D each day should be enough.
6. Certain Medical Conditions and Medications
Kids with certain medical conditions need more vitamin D and are therefore more likely to be deficient in it. Examples include celiac disease, inflammatory bowel disease, cystic fibrosis, and liver and kidney disease. Further, some medications prevent the absorption of vitamin D, such as steroids and antiseizure drugs.
WHEN TO SUPPLEMENT
Unless parents are paying close attention to their kids’ vitamin D intake, most of them probably need a supplement. Kids who definitely need a supplement are breastfed infants, picky eaters or vegetarians, those with darker skin pigmentation, ones living in the northern states, and those with certain medical conditions.
Vitamin D supplements can come in the form of liquid, pills and gummies. There are also different types, such as D, D2 and D3. Any of these will work – they all get converted into the body and are beneficial. Infants need 400 IUs and kids one year and up need 600 IUs. Remember to keep all medications out of the reach of children.
If you are concerned about your kids’ vitamin D intake or levels, reach out to your pediatrician. They can help guide you on your kids’ specific situation and how to achieve optimal health.
To learn more about our Pediatric Primary Care Center, or to schedule an appointment, please call 513-636-3200.
