Vitamin D might not get as much attention as vitamin C or calcium, but it’s one of the most important nutrients your child needs to grow and thrive. We spoke with Emily Ostrowski, a former Pediatric Registered Dietitian Nutritionist at University of Michigan Health-Sparrow who now teaches at Michigan State University. She shares why vitamin D matters for kids — and how parents can make sure their children are getting enough.
Why is vitamin D important for kids?
“Vitamin D plays a significant role in your child’s health,” says Ostrowski. “Vitamin D is very important for bone health and can help with the absorption of calcium and phosphorus and other micronutrients.”
It also helps prevent rickets in children and lowers the risk of osteoporosis later in life. Vitamin D also supports immune function, heart and brain health, and even mood regulation.
“In some cases, it can help with pain tolerance,” Ostrowski adds.
Without enough vitamin D, kids can develop rickets — a condition that causes soft bones, skeletal deformities, developmental delays, and other health problems, according to the National Institutes of Health (NIH).
Can kids get enough vitamin D from sunlight?
Here’s something unique about vitamin D: our bodies can make it naturally when sunlight hits the skin. Just a short time outdoors with sun exposure on the arms and face can be enough to help produce vitamin D.
But relying only on sunshine isn’t always realistic — especially in southeast Michigan and across the Midwest, where long winters mean kids spend more time indoors.
According to the NIH, season, time of day, cloud cover, smog, skin melanin content, and sunscreen all affect how much vitamin D the body can make. And since UVB rays don’t pass through glass, kids can’t get vitamin D from sitting by a sunny window.
What foods are good sources of vitamin D?
Food plays an important role, too. “I like to have families know about the sources of foods that are higher in vitamin D, but also about taking a multivitamin and, if necessary, having blood levels of vitamin D checked,” Ostrowski says.
Egg yolks, liver, some fish, and fortified dairy products all contain vitamin D.
For most children, fortified cow’s milk is a go-to. According to the Centers for Disease Control and Prevention, whole cow’s milk is a “great source of vitamin D” for kids over 12 months old.
Still, many kids fall short. Drinking juice or other beverages instead of milk — plus less outdoor playtime — can increase the risk of deficiency, according to the Academy of Nutrition and Dietetics.
If your child isn’t a fan of plain milk, flavored milk like chocolate can still provide the same nine essential nutrients, including vitamin D, according to information from the United Dairy Industry of Michigan.
Should my child take a supplement?
Whether or not your child needs a vitamin D supplement depends on their age, diet, sun exposure and health conditions. That’s why it’s best to check with your child’s doctor.
“When we work with patients with other health problems, our physician team often recommends a multivitamin, but they may also recommend checking serum levels and making a more aggressive plan,” says Ostrowski.
Pediatricians agree that most kids need some help reaching their daily vitamin D goals. The American Academy of Pediatrics (AAP) advises:
- Infants under age 1 should get about 400 IU daily.
- Children age 1 and older, including teens, need around 600 IU each day.
These recommendations were updated in 2008, when research began showing that vitamin D plays an important role not just in bone health, but in long-term wellness throughout childhood and beyond.
Quick tips for parents
- Encourage a little outdoor playtime (10–15 minutes of sun exposure, when safe and weather allows).
- Offer vitamin D–rich foods like fortified milk, yogurt or fish.
- Ask your pediatrician before starting supplements.
Bottom line: Vitamin D is essential for your child’s growth, bone health and overall well-being.
Between food, outdoor playtime and possibly a supplement, parents have several options to make sure kids are getting enough.
This content is sponsored by United Dairy Industry of Michigan / Milk Means More. Learn more at milkmeansmore.org.
Find more articles like this at Metro Parent’s How to Get Kids to Eat Healthy.
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