Ask Dr. Baynham: Vitamin D for Kids

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Q: Do my kids need to take Vitamin D supplements? Should they take them all year? 

Courtesy of Nordic Naturals

A: Vitamin D is important for bone health, especially in growing children, and has been linked to immune health and mental health. It helps bones absorb calcium and phosphorous (minerals which make them harden). It is made in the skin from sun exposure and is found in a few foods. Studies have shown that around 15% of children from infants to adolescents are deficient in vitamin D. This is partly due to the increased use of sunscreen. To compensate, it is recommended to supplement with vitamin D all year long.

In younger children, vitamin D deficiency can lead to a disease called rickets where the bones are too soft. Rickets can be diagnosed with a physical exam (leg bowing), X-rays and lab tests showing low vitamin D. Signs of vitamin D deficiency in older children and adolescents include bone fractures or sometimes depression.

Infants need 400 IU of vitamin D daily through 12 months old. At 12 months, the dosage increases to 600 IU daily. Formula-fed infants still need 400 IU daily until they are drinking around 28 to 32 ounces of formula per day. Vitamin D comes in a liquid form for infants and there are lots of chewable and gummy options for older kids and adolescents.

Luckily for us in Oregon, the sun isn’t the only source of vitamin D. Foods that are good sources include dairy, salmon, tuna, shitake mushrooms and eggs. (All the kid faves!) Some nondairy milks and cereals may also be fortified with vitamin D, so it’s important to check the label.

Back to what I said above — it is still very important to use sunscreen since UV exposure remains the number one preventable cause of skin cancer. Keep up the great work with sun protection and just make sure you’re adding in a vitamin D supplement, especially during Pacific Northwest winters.

If you’re looking for more expert advice from Dr. Baynham, check out her column here!

Dr. Allison Baynham
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