Vitamin D - How Does Vitamin D Affect Your Child's Growth and Developm

Vitamin D is a fat-soluble vitamin found in some foods and supplements. Known as the "sunshine vitamin," it is also produced in the body when UV rays hit the skin. (1)

What does vitamin D do? Vitamin D is essential for strong bones and teeth, helping the body absorb calcium. It also reduces the risk of osteoporosis in adults and rickets in children. (1)

Vitamin D supports muscle movement, nerve signaling, and the immune system, helping the body fight viruses and bacteria. (2)

How Does Vitamin D Function in Your Child’s Body?

Vitamin D supports children's growth by aiding calcium absorption, maintaining healthy phosphorus levels, and promoting bone development. It also helps prevent muscle spasms, reduces inflammation, and regulates immune function, cell growth, and glucose metabolism. (2)

Vitamin D is obtained from sunlight, food, and supplements but must be activated in the body. It undergoes two steps: conversion to calcidiol in the liver and then to active calcitriol in the kidneys. Once activated, it is absorbed in the small intestine, with fats enhancing its absorption since it is fat-soluble. (2)

Why do Children Need Vitamin D?

Micronutrients are essential for children's growth and development since the body cannot produce them. A balanced diet and supplements help meet daily needs. Unlike other vitamins, vitamin D can also be produced through sunlight, providing key health benefits.

Some vitamin D benefits include:

Maintains bone health
Reduces the risk of infections
Maintains heart health
Promotes proper growth and development

Maintains bone health:

Vitamin D helps regulate calcium and phosphorus levels, essential for strong bones. It enables calcium absorption in the intestine and prevents excess calcium loss through the kidneys.

Vitamin D deficiency can cause rickets in children, leading to soft, bowed bones, and osteomalacia in adults, resulting in weak muscles and low bone density. (2)

Reduces the risk of infections:

Vitamin D strengthens the immune system and helps protect children from infections, including the influenza virus.

Vitamin D enhances immune function by boosting white blood cells' ability to fight pathogens and reducing inflammation, lowering infection risk.

The American Academy of Allergy, Asthma, and Immunology (AAAAI) found that low vitamin D levels increase the risk of allergic sensitization in children. A study revealed that kids who started eating eggs (a key vitamin D source) after 6 months had a higher risk of food allergies than those who started at 4 months. Early vitamin D intake supports better health outcomes. (3)

Maintains heart health:

Vitamin D supports heart health in children. Studies show that a deficiency is linked to high blood pressure due to increased arterial stiffness. (4)

Promotes proper growth and development: Vitamin D supports bone health and regulates growth hormones in children. Studies show it enhances growth hormone release, increases height with supplementation, and is linked to height gains through egg consumption. (3)

What Happens When Your Vitamin D is Low?

Vitamin D deficiency can occur because of several reasons, including:

Skin type: Children with darker skin tones have less ability to absorb UV rays from the sun, and the absorption of sunlight is mandatory to synthesize vitamin D. (2)
Sunscreen: According to research, sunscreen with a sun protection factor (SPF) of 30 decreases the production of vitamin D by 90% in the human body. This is why health experts suggest exposing kids to sunlight for 15 minutes daily without applying sunscreen to their skin. (5)
Breastfeeding: Infants who are breastfeeding require vitamin D supplements, especially if they have darker skin that is rich in melanin pigments. The American Academy of Pediatrics suggests that breastfed children should receive 400 IU of vitamin D daily. (6)
Geographical location: If you live in northern latitudes, there is a high risk of vitamin D deficiency in your children due to less sun exposure. It is often necessary to supplement your child’s diet with vitamin D products if you live in regions with less sun exposure. (1)

Vitamin D deficiency in kids can cause several health issues like cardiovascular diseases and rickets. A lack of this vitamin in children can also cause autoimmune diseases, like type 1 diabetes, rheumatoid arthritis, and Crohn’s disease, at a later age. (2)

The common signs and symptoms of vitamin D deficiency in kids include:

Frequent illnesses and infections
Tiredness and fatigue
Slow wound healing
Muscle pain

Frequent illnesses and infections: Vitamin D supports immune function by helping fight bacteria and viruses. Low levels are linked to frequent illnesses, including colds, flu, bronchitis, and pneumonia in children. (7)

Tiredness and fatigue: Vitamin D deficiency can cause tiredness and fatigue in kids. Studies show that children with low vitamin D levels often experience headaches and fatigue, while supplementation can help improve these symptoms. (8)

Slow wound healing: Slow wound healing in children may indicate a vitamin D deficiency. Research shows that vitamin D helps regulate growth factors needed for tissue repair. (7)

Muscle pain: Vitamin D deficiency may cause muscle pain in children and adults. A study found that a single dose of vitamin D reduced pain scores by 57% in deficient children, highlighting its role in muscle health. (8)

How Much Vitamin D Does Your kid Need per day?

Vitamin D helps prevent and treat rickets, osteomalacia, osteoporosis, and vitamin D deficiency. Vitamin D2 can also aid in treating muscle diseases caused by deficiency. (9)

Vitamin D dosing recommendations are outlined in the Dietary Reference Intake (DRI) by the Food and Nutrition Board (FNB), which defines optimal daily nutrient needs. (2)

The CDC recommends vitamin D for all children from birth. Infants (0–12 months) need 400 IU daily, while children over 1 year require 600 IU. Consult a doctor for personalized supplement guidance. (2)(10)

Age	Recommended Daily Amount in micrograms (mcg)
0-12 months*	10 mcg
1-13 years	15 mcg
14-18 years	15 mcg
19-50 years	15 mcg
51-70 years	15 mcg
70+ years	20 mcg

*Adequate Intake (AI)

Should you Give Vitamin D Supplements to Your kid?

Healthy food sources of vitamin D are essential, but supplementation is often necessary, especially for those in low-sun areas. If you notice signs of deficiency, consult your doctor for a blood test. Babies on breast milk or less than 32 ounces of formula may need vitamin D supplements. Children who don't get 600 IU daily from their diet should take supplements, always under medical guidance. (11)

What Foods are Highest in Vitamin D?

How can I boost my vitamin D? Major dietary sources of vitamin D include fish liver oils and fatty fish (tuna, trout, mackerel, and salmon). Egg yolks, cheese, and beef liver also contain vitamin D, although in lesser amounts. In the United States, most people get vitamin D from fortified foods such as ready-to-eat breakfast cereals, fortified orange juice, and other food products.

Below is a list of foods that are rich in vitamin D: (2)

Food Name	Serving Size	International Units (IU) per serving
Cod liver oil	1 tablespoon	1360
Salmon, cooked	3 oz	570
Herring, fresh	3.5	216
Sardines	3.8 oz can	177
Oat milk, fortified	1 cup	100-144
Orange juice, fortified	1 cup	100
Egg	1 large egg	44
Cheddar cheese	1 oz	12
Chicken breast, roasted	3 oz	4

Risks and Side Effects of Vitamin D

Children do not experience side effects of vitamin D unless too much is given. Some common negative outcomes of excessive intake include stomach cramps, loss of appetite, weakness, sleepiness, fatigue, and vomiting.

Excessive vitamin D intake can cause calcium buildup in the blood, leading to symptoms like frequent urination, dizziness, confusion, and extreme thirst. High doses may also disrupt the absorption of other vitamins, such as vitamin K2, which affects bone health. Always follow dosing guidelines from health professionals to avoid these negative effects. (12)

Summary

Vitamin D, or the "sunshine vitamin," is essential for children's growth, immune function, and bone health. A deficiency can lead to issues like rickets, infections, fatigue, and more. Ensure your child gets enough vitamin D through sunlight and diet, with supplements for infants on breast milk or in areas with limited sun exposure, as recommended by a doctor. Including adequate vitamin D in your child's routine supports their health and well-being.

References

Disclaimer: The content of this blog post is intended for informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. You should not use this information for diagnosing or treating a health problem or disease, or prescribing any medication or other treatment. Always seek the advice of your physician or other qualified health provider before taking any medication or nutritional, herbal or homeopathic supplement and with any questions you may have regarding a medical condition.

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