How Much Vitamin D Do Children Need? Vitamin D Requirements for Kids

How Much Vitamin D Do Children Need? Vitamin D Requirements for Kids

How much vitamin D do children need?

Quick answer: Australian children need 5 µg (200 IU) of vitamin D a day from birth to 18 years. Most of our vitamin D comes from the sun, but with UV levels high for much of the year and sun protection (rightly) in place at home, daycare and school, getting enough can be harder than you’d expect. Only a few foods contain vitamin D, so some kids may benefit from a little extra support.

We live in a sunny country, so vitamin D shouldn’t be a worry, right? But when your kids are always in a hat, sunscreen and a shirt (as they should be!), you might be wondering whether they get much at all.

Here’s how much vitamin D kids need, where it comes from, and who might need a little extra support.

What does vitamin D do for kids?

Vitamin D helps the body absorb calcium from food, which is why it’s so important for building healthy bones and teeth while kids are growing. It also plays a role in normal immune system function and muscle function.

How much vitamin D do kids need?

Australia’s Nutrient Reference Values set an Adequate Intake for vitamin D:

Age

Vitamin D per day

0–12 months

5 µg (200 IU)

1–8 years

5 µg (200 IU)

9–18 years

5 µg (200 IU)


This amount is set assuming little or no sun exposure, so it covers kids who get very little sun.

Where do kids get vitamin D from?

Most vitamin D is made in the skin when it’s exposed to UV light from the sun. Only a handful of foods contain it naturally, and in small amounts:

  • oily fish, like salmon, sardines and mackerel

  • egg yolks

  • small amounts in meat and dairy

These are often the foods fussy eaters push away, which is one more reason sunshine does most of the heavy lifting.

Why can vitamin D be tricky for Australian kids?

It sounds strange in such a sunny country, but getting enough vitamin D from the sun can be harder than you’d think.

  • The UV is often high. Sun protection is recommended whenever the UV Index is 3 or above, and in much of Australia that’s most of the year. In some parts of the country, it’s all year round.

  • Kids are well covered. Most daycares and schools follow sun-safe policies, so outdoor play usually means a hat, sunscreen and covered shoulders. That’s exactly as it should be, but it also means less skin is exposed.

  • A lot of the day is spent indoors. Between daycare, school, screens and after-school activities, many kids spend most daylight hours inside.

  • Winter brings its own challenges. In southern states, the UV drops in winter, but so does the amount of vitamin D the skin can make. Shorter days and warm layers make it harder again.

Sun protection is still essential. Even one bad sunburn in childhood increases the risk of skin cancer later in life, so the answer isn’t to skip the sunscreen. It’s to make the most of food sources and, where needed, look at a little extra support.

Which kids are more likely to need extra vitamin D?

  • kids who spend most of their time indoors

  • children with darker skin, which needs more sun to make the same amount of vitamin D

  • kids who cover most of their skin, for example for cultural or religious reasons

  • kids in southern states during winter

  • fussy eaters who skip fish and eggs

How can I help my child get enough vitamin D?

  • Keep up outdoor play. Regular time outside, sun-smart when the UV is 3 or above, is one of the best habits for kids.

  • Put oily fish on the menu. Salmon patties, fish cakes or mashed sardines on toast once or twice a week.

  • Include eggs. Scrambled, boiled or baked into egg muffins.

  • Talk to your GP. If your child has any of the risk factors above, a simple blood test can check their vitamin D levels.

When should I talk to a health professional?

If your child spends most of their time indoors, has darker skin, covers most of their skin, or you’re concerned about their vitamin D, talk to your GP. They can check your child’s levels and advise whether a supplement is needed.

Where do supplements fit in?

For most kids, sunshine and food come first. But for children who are less likely to get enough, a supplement containing vitamin D can help.

Fussy Essentials is a children’s multivitamin with 2.5 µg of vitamin D3 (VEGADELIGHT®) in every chewable tablet. Vitamin D helps maintain vitamin D levels in the body when sun exposure is inadequate, and supports the absorption of dietary calcium. Iron, magnesium and vitamin D support healthy immune system function.

Iron Immunity is a children’s chewable iron supplement with 2.5 µg of vitamin D3 per tablet. Iron supports immune system health, and vitamin D3 supports healthy immune system function and helps maintain vitamin D levels in the body when sun exposure is inadequate.

Simple Scoop is a children’s protein powder for kids aged 4 and over. One 16 g scoop is a good source of vitamin D.

Follow the directions on each label, and check with your GP before combining products that contain vitamin D.

Vitamins and minerals can only be of assistance if dietary intake is inadequate. ALWAYS READ THE LABEL AND FOLLOW THE DIRECTIONS FOR USE.

Iron Immunity helps support immune system health and blood health in children. Contains milk. Not for the treatment of iron deficiency conditions. Dietary supplements should not replace a balanced diet. ALWAYS READ THE LABEL AND FOLLOW THE DIRECTIONS FOR USE.

Fussy Essentials AUST L 519433 · Iron Immunity AUST L 456069

Frequently asked questions

Does sunscreen stop kids making vitamin D?

Sun protection reduces how much vitamin D the skin can make, but protecting your child’s skin always comes first. If you’re worried about vitamin D, talk to your GP rather than skipping sun protection.

Can kids make vitamin D through a window?

Not really. Most glass blocks the type of UV the skin needs to make vitamin D, so time spent by a sunny window or in the car doesn’t count.

Can kids have too much vitamin D?

Not from the sun, as the body regulates how much it makes. Too much can come from high-dose supplements, so stick to the dose on the label and check with a health professional before giving more than one product containing vitamin D.

Do breastfed babies need vitamin D?

Babies get their first store of vitamin D from their mothers, so they’re mainly at risk if mum has low vitamin D. If you’re unsure, talk to your GP or child health nurse.

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References

 

— Tamara Marshall
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