A Parent’s Guide to Vitamin D for Children and Young People

Table of Contents

The national recommendation for children aged 0-18 years is a daily dose of 10 micrograms of vitamin D (400 units), except for those consuming at least 500ml of fortified infant formula daily.

vitamin-d-for-children

Keeping your child healthy and happy is every parent’s priority. One simple way to support the growth and development of your child, is to make sure they get the recommended amount of vitamin D.

Our bodies produce vitamin D naturally when we expose our skin to direct sunlight. For this reason, it’s sometimes called the ‘sunshine vitamin‘ and plays an important role in keeping bones, teeth and muscles healthy.

However, during the winter months in the UK, between October and March, our bodies struggle to make enough vitamin D naturally due to the limited time we can spend outdoors, resulting in less exposure to sunlight.

In the absence of an annual extended winter sun holiday (we wish!), we need to use Vitamin D supplements to help support your child’s growth and development.

Why is Vitamin D Important for Children?

Vitamin D plays an important role in a child’s development by regulating the amount of calcium absorption and phosphate in the body. It’s these nutrients that help develop strong bones, teeth and improve muscle health.

Without enough of these nutrients, children are at risk of vitamin D deficiency which can lead to developing bone deformities like rickets.

Rickets is a disease that causes a child’s bones to soften and weaken, making them more likely to fracture.

Additionally, vitamin D also supports the immune system, helping protect against infections and chronic diseases.

Signs of Vitamin D Deficiency:

  • Bone pain or tenderness
  • Muscle weakness or cramps
  • Delayed growth
  • Frequent illnesses or infections
  • Irritability or lethargy

If you notice any of these symptoms in your baby or child, contact your nearest healthcare provider for further guidance. If you live in the Harpenden and St Albans area, contact the The Children’s Clinic to book a General Paediatric Appointment. A blood test may be required to determine your child’s vitamin D status.

How Much Vitamin D Do Children Need?

The national guidance for children 0-18 years is to take a dose of 400 units/10mcg per day, except those drinking 500ml of fortified infant formula daily (which already provides the required daily dose of Vitamin D). Breast milk naturally contains only small amounts of vitamin D.

One microgram is one-millionth of a gram and one-thousandth of a milligram.

While the main source of vitamin D is exposure to direct sunlight, having a balanced diet of natural foods that are rich in vitamin D is equally important.

The following foods are perfect for boosting your child’s intake:

  1. Oily fish (salmon, mackerel, sardines)
  2. Egg yolks
  3. Fortified breakfast cereals
  4. Fortified dairy products
  5. Cod liver oil
  6. Fortified orange juice
Salmon is a source of vitamin D
Image by alipub from Pixabay

Vitamin D Supplements

We understand the challenges faced by parents when it comes to meal times. Whether it’s young children with specialist dietary requirements or simply just picky eaters, making sure they eat the right food is easier said than done.

Using daily vitamin D supplements is not only a great way to help with this, but they are also recommended by the NHS and paediatricians.

Most local pharmacies offer a variety of options. While a multivitamin isn’t necessary, if you choose one, be sure it contains the recommended amount of vitamin D before buying.

Take particular care if you are combining multivitamin types – it’s a common problem that you may inadvertently give your child too much iron or vitamin D. Always check the labels to see what amount of vitamin D is included in each dose.

Reminder: The national recommendation for children aged 0-18 years is a daily dose of 10 micrograms of vitamin D (400 units), except for those consuming at least 500 ml of fortified infant formula daily.

Some over-the-counter vitamin supplements that contain vitamin D:

  • Abidec
  • Dalivit
  • Baby Ddrops
  • NHS ‘Healthy Start’ Vitamin drops
  • Boots Vitamin D
  • DLux oral spray
  • SunVitD3
  • Vitabiotics tablets
  • Wellkid Multi-vitamin

As we’ve learnt, sunshine is the main source of vitamin D with our bodies producing it naturally by exposing our skin to direct sunlight.

Therefore increased time outside with our children, enjoying the sunshine will have a positive impact on their natural vitamin D intake.

Sun Protection: While you can’t overdose on vitamin D from sunlight, it’s important to protect your skin during prolonged sun exposure to lower the risk of skin damage and skin cancer. Wearing protective clothing, seeking shade between 11am and 3pm, and using a sunscreen of SPF50 with UVA and UVB filters, can help keep your child’s skin safe.

When to Consult a Healthcare Provider

If you’re concerned about your child’s vitamin D levels or suspect a deficiency, contact your nearest healthcare provider.

If you are based in Hertfordshire, you can book a General Paediatric Appointment at The Children’s Clinic with Consultant Paediatrician Dr Felicity Taylor.

Appointments are for children from birth to 17 years inclusive and available at Harpenden Medical and One Hatfield. Dr Felicity will take the time to listen, carry out a full assessment including history and examination, and present a treatment plan to get your child back to health as quickly as possible.

You will receive a thorough explanation of any diagnosis made, a plan for further tests and a follow-up appointment (if any) will be agreed with you.

If onward referral to another tertiary specialist is required (e.g. paediatric ENT, paediatric neurology), Felicity can provide advice and facilitate referrals to the most appropriate specialists.

Supporting Your Child’s Health

Ensuring your child receives enough vitamin D is vital for their growth, bone health, and immune function.

With a combination of safe sunlight exposure, a balanced diet rich in vitamin D foods and appropriate vitamin D supplementation, you can support your child’s long-term health.

For more information on vitamin D for children, visit the NHS Vitamin D Guidelines

Disclaimer: This article is intended for educational purposes only and is not a substitute for professional medical advice. For personalised guidance and recommendations, please consult a qualified healthcare professional.

Dr Felicity Taylor
Dr Felicity Taylor

Consultant Paediatrician
Founder and Medical Director - The Children's Clinic

Felicity Taylor is a Consultant Paediatrician with over 17 years’ experience in frontline NHS care. Felicity set up The Children’s Clinic in 2024 as a way to bring world-class paediatric healthcare, for babies, children and young people, to her local community in the Harpenden and St Albans area.

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