Vitamin D for Kids: The Benefits, How Much Kids Need, Sources & More
June 2022
Last reviewed: October 2022
Author:
CPT. Kim Whitbeck, MS, RD
Coauthors:
Jennifer Anderson, MSPH, RDN
About Kids Eat in Color
Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
Author:
CPT. Kim Whitbeck, MS, RD
Coauthors:
Jennifer Anderson, MSPH, RDN
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Inside: Learn about vitamin D for kids, including the ways it helps kids’ bodies and how much they need. Also find out how to get it and the top vitamin-D-rich foods.
As parents, we’ve been hearing a great deal about vitamin D lately and its importance in our kids’ diets. If you’re not sure about the benefits of vitamin D for children, how much vitamin D kids need, or the best food sources of vitamin D, you’ve come to the right place. Our pediatric dietitian answers these questions about vitamin D for kids and more!
Vitamin D is good for kids because it helps their bodies build and maintain strong bones and teeth. (1)
It also helps their muscles to move, their nerves to send messages through their body, and their immune system to fight off infection. (2)
Related: Download our free picky eater guide if you need help feeding your selective eater.
How much vitamin D do kids need?
As a parent, you may wonder how much vitamin D your child needs. Children need anywhere from 10 mcg to 15 mcg of vitamin D daily. See the chart below for a breakdown of the recommended amount of vitamin D kids need based on their age. (2)
It’s important to note that vitamin D can be measured in micrograms (mcg) or International Units (IU).
Children can obtain vitamin D from foods, baby formulas, supplements and exposure to sunlight.
Babies who are breastfed should take a vitamin D supplement (liquid drops) starting at birth, as breast milk is not a good source of vitamin D. (3)
Babies who are formula fed may need to take a supplement if they do not receive 32 ounces of vitamin-D-fortified formula (formula with added vitamin D) daily.
Sun exposure is the primary source of vitamin D for humans, however where you live and whether you are outside with exposed skin can impact the amount of sunshine you get year round.
Related: While vitamin D is often added pasteurized milk, it is not added to raw milk. Learn about raw milk for kids and toddlers.
Picky eating tip
If you struggle getting your child to eat vitamin-D-rich foods, or other foods for that matter, our BetterBites® picky eating course may be helpful to you. Designed by childhood nutrition experts, these courses help you get your child comfortable with trying new foods.
Here are some of our favorite recipes with milk for kids and toddlers. These can be especially helpful if you have a child who is still learning to like milk.
What is the relationship between vitamin D and calcium?
Your child’s bones need calcium to grow and maintain their strength.
Vitamin D helps calcium get absorbed in their body so it can be used by muscles and bones. (4) This means that calcium cannot function without the help of vitamin D, so getting enough of both is important.
It can be a struggle getting your child to eat certain foods, especially toddlers. Seafood and mushrooms, two sources of vitamin D, can be particularly challenging for selective children.
Learn more about childhood nutrition & feeding kids
To learn more about the foods and nutrients your child needs to thrive, check out these other resources for parents and caregivers written by our team of experts.
Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
Kim Whitbeck is a Registered Dietitian for the U.S. Army. She has a Master of Science in Exercise Science from Liberty University and a Bachelor's Degree in Dietetics from University of Delaware. Before joining the Army, she worked at WIC as a nutrition professional, as a diet tech at a nursing facility, and worked as a personal trainer during her time in undergrad. She aspires to work in nutrition policy and research related to community nutrition.
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Inside: Learn about vitamin D for kids, including the ways it helps kids’ bodies and how much they need. Also find out how to get it and the top vitamin-D-rich foods.
As parents, we’ve been hearing a great deal about vitamin D lately and its importance in our kids’ diets. If you’re not sure about the benefits of vitamin D for children, how much vitamin D kids need, or the best food sources of vitamin D, you’ve come to the right place. Our pediatric dietitian answers these questions about vitamin D for kids and more!
In this article, we highlight:
The benefits of vitamin D
How much vitamin D kids need
How to help kids get vitamin D
Vitamin-D-rich foods
Recipes with milk
Vitamin D deficiency
The relationship between vitamin D & calcium
The benefits of vitamin D for kids
Vitamin D is good for kids because it helps their bodies build and maintain strong bones and teeth. (1)
It also helps their muscles to move, their nerves to send messages through their body, and their immune system to fight off infection. (2)
Related: Download our free picky eater guide if you need help feeding your selective eater.
How much vitamin D do kids need?
As a parent, you may wonder how much vitamin D your child needs. Children need anywhere from 10 mcg to 15 mcg of vitamin D daily. See the chart below for a breakdown of the recommended amount of vitamin D kids need based on their age. (2)
It’s important to note that vitamin D can be measured in micrograms (mcg) or International Units (IU).
Related: Is your child getting enough iron? Learn tons of iron-rich foods for babies, toddlers and kids.
How do kids get vitamin D?
Children can obtain vitamin D from foods, baby formulas, supplements and exposure to sunlight.
Babies who are breastfed should take a vitamin D supplement (liquid drops) starting at birth, as breast milk is not a good source of vitamin D. (3)
Babies who are formula fed may need to take a supplement if they do not receive 32 ounces of vitamin-D-fortified formula (formula with added vitamin D) daily.
Sun exposure is the primary source of vitamin D for humans, however where you live and whether you are outside with exposed skin can impact the amount of sunshine you get year round.
Related: Read our top tips for reversing picky eating.
Vitamin-D-rich foods
Here is a list of foods high in vitamin D you can consider serving your child.
Related: While vitamin D is often added pasteurized milk, it is not added to raw milk. Learn about raw milk for kids and toddlers.
Picky eating tip
If you struggle getting your child to eat vitamin-D-rich foods, or other foods for that matter, our BetterBites® picky eating course may be helpful to you. Designed by childhood nutrition experts, these courses help you get your child comfortable with trying new foods.
Ready to get started? Sign up for the waitlist today!
Recipes with milk
Here are some of our favorite recipes with milk for kids and toddlers. These can be especially helpful if you have a child who is still learning to like milk.
Sardines are also a good source of vitamin D. Try this quick and easy sardine wrap with your kids.
What is vitamin D deficiency?
A vitamin D deficiency means that your child has low levels of vitamin D in their body. A deficiency can weaken your child’s bones and cause fatigue.
If you are concerned about your child’s vitamin D levels, speak with your pediatrician. (3)
Signs of vitamin D deficiency in children
Below are the signs and symptoms of vitamin D deficiency that you can watch for in your children.
What is the relationship between vitamin D and calcium?
Your child’s bones need calcium to grow and maintain their strength.
Vitamin D helps calcium get absorbed in their body so it can be used by muscles and bones. (4) This means that calcium cannot function without the help of vitamin D, so getting enough of both is important.
Read our blog to learn more about calcium-rich foods for toddlers and kids.
Related: Curious what the best milk is for kids? Our pediatric dietitian breaks it down for you.
Getting your child to eat foods rich in vitamin D
It can be a struggle getting your child to eat certain foods, especially toddlers. Seafood and mushrooms, two sources of vitamin D, can be particularly challenging for selective children.
The BetterBites picky eating course can teach you the tools you need to help your child learn to try new foods.
Learn more about childhood nutrition & feeding kids
To learn more about the foods and nutrients your child needs to thrive, check out these other resources for parents and caregivers written by our team of experts.
References