Vitamin D For Children: Guidelines

Getting enough vitamin D is essential for children as they grow – but with levels of sunlight varying throughout the year, and it not being strong enough in the autumn and winter, how can you be sure they’re getting what they need?

Vitamin D contributes to the normal function of the immune system. It’s also needed for normal growth and development of bone in children.

Ensuring children get enough vitamin D can be challenging, especially during the autumn and winter months when sunlight exposure is limited. While vitamin D is found in foods (e.g. mushrooms, oily fish, egg yolks), children may still need a supplement to meet recommended levels. So, how much does your child need, and where can they get it from?

This guide explains vitamin D guidelines for children, vitamin D sources including vitamin D supplements, and the recommended vitamin D children’s intake at different stages.

How much vitamin D does my child need?

The UK Department of Health and the NHS recommend specific vitamin D intake levels for children based on their age and diet.

Infants and babies vitamin D guidance (0-12 months)

• Babies from birth to 1 year of age who are being breastfed should be given a daily supplement containing 8.5 to 10 micrograms of vitamin D – this is whether or not the breastfeeding mother is taking a supplement containing vitamin D herself.
• Babies fed infant formula should not be given a vitamin D supplement if they're having more than 500ml (about a pint) of infant formula a day, because infant formula is fortified with vitamin D and other nutrients.

Discover our Wellbaby Vitamin D Drops here.

Formula-fed babies vitamin D guidance

• If your baby drinks 500ml or more of infant formula per day, additional supplements aren’t needed, as formula is already fortified with vitamin D.
• If they drink less than 500ml daily, a vitamin D supplement of 8.5 to 10 micrograms is recommended.

Children’s vitamin D (1-4 years) guidance

• Children aged 1 to 4 years old should be given a daily supplement containing 10 micrograms of vitamin D.

Discover our Wellbaby range here.

For further guidance, you can check the NHS vitamin D recommendations.

Vitamin D sources

Vitamin D comes from three sources: the main source being sunlight, some foods and supplements. But, it’s important to keep your child’s skin safe in the sun, and it’s difficult to get enough vitamin D from food alone. However, in the UK, it’s often difficult for children to get enough from sunlight alone, especially in the colder months.
Learn more about the main sources of vitamin D here.

1. Sunlight

Your child’s skin naturally produces vitamin D when exposed to ultraviolet B (UVB) rays. However, the amount depends on factors such as skin type, time of year and where you live.

In the spring and summer, spending time outdoors with safe sun exposure can help the body make vitamin D naturally. But in autumn and winter, sunlight isn’t strong enough for this, which is why supplementation is recommended.

Curious about why vitamin D is called the ‘sunshine vitamin’? Read more here.

2. Food sources for children

Although vitamin D is found in relatively few foods, some good sources include:

• Oily fish – Salmon, sardines and mackerel
• Fortified foods, such as:
• Breakfast cereals
• Plant-based milks (e.g. almond, soy, oat)
• Cow’s milk
• Orange juice
• Eggs – Especially the yolk
• Red meat – Small amounts of vitamin D are found in beef liver
• Cheese – Some varieties, like cheddar, contain small amounts

However, as vitamin D occurs naturally in only a few foods, many children, especially those on vegetarian or vegan diets may need supplements to meet the recommended levels.

3. Vitamin D Supplements

Since it can be difficult to get enough vitamin D from food and sunlight alone, the NHS advises all children under 5 to take a daily vitamin D supplement. This ensures they get enough of this vital nutrient, particularly in the months when natural sunlight is limited.

At Vitabiotics, in our Children’s range, all of our vitamin D specific supplements deliver vitamin D3, the body’s preferred form of vitamin D, and provide the recommended daily amount:

• Wellbaby Vitamin D Drops – Suitable from birth to 4 years, these easy-to-use vitamin D drops provide a reliable way to supplement your baby’s intake.
• Wellkid Peppa Pig Vitamin D (3-7 years) – Chewable strawberry flavour soft jellies, designed to make getting vitamin D fun and enjoyable for younger children.
• Wellkid Marvel Vitamin D (7-14 years) – Premium quality gummies with a delicious strawberry flavour, perfect for older kids who prefer a tasty, fuss-free way to take vitamin D.

If you’re looking for a simple way to support your child’s intake, check out our range of vitamin D supplements.

Takeaway

Ensuring your child gets enough vitamin D is important for the development of their bone health and overall well-being. While sunlight and food contribute to their intake, supplementation is often recommended – particularly for breastfed babies, young children and those who don’t get enough sun exposure.

For a deeper dive into the topic, explore our guide to vitamin D.