How much vitamin D do children need?

Quick answer: In the US, children need 15 mcg (600 IU) of vitamin D a day from age 1 to 18, and babies need 10 mcg (400 IU). Very few foods contain it naturally, so kids rely on a mix of sunshine, foods like oily fish, eggs and fortified milk, and sometimes a supplement.

Written by [Author name] · Reviewed by [Reviewer name, credentials] · Last reviewed: September 2026

Vitamin D is sometimes called the sunshine vitamin, and for good reason. But between sunscreen, school days indoors and long winters, it’s natural to wonder whether your child is getting enough.

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?

The NIH recommends the following daily amounts:

These amounts are set assuming minimal sun exposure, so they cover 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

• fortified foods, especially milk, which in the US usually has vitamin D added

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

Do sun-safe kids still get enough vitamin D?

Protecting your child’s skin comes first, and regular outdoor play still gives most kids some vitamin D. It can be harder in winter, particularly in northern states where the sun is weaker, and for kids who spend most of their day indoors. Deliberately skipping sun protection to make more vitamin D isn’t recommended.

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 living in northern states during winter

• picky eaters who skip fish and eggs

How can I help my child get enough vitamin D?

• Keep up outdoor play. Regular time outside, with sun protection when the sun is strong, 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 pediatrician. 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 pediatrician. 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.

Picky Essentials is a kids’ multivitamin with 20+ essential vitamins and minerals, including vitamin D3. Vitamin D3, zinc and vitamin C help maintain healthy immune system function.*

Iron Immunity combines iron with vitamin C and vitamin D3. Iron and vitamin D3 support immune system health, and vitamin D3 supports vitamin D3 levels in the body.*

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

WARNING (Iron Immunity): Accidental overdose of iron-containing products is a leading cause of fatal poisoning in children under 6. Keep this product out of reach of children. In case of accidental overdose, call a doctor or poison control center immediately.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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 pediatrician 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?

In the US, breastfed babies usually need a vitamin D supplement, as breast milk alone doesn’t provide enough. Your pediatrician can advise on the right amount.

Keep reading

• How to choose a children’s multivitamin

• What nutrients might picky eaters miss?

References

• NIH Office of Dietary Supplements. Vitamin D: Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/VitaminD-Consumer/

• NIH Office of Dietary Supplements. Vitamin D: Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/