What is vitamin D?
Vitamin D is crucial for your child’s health, often referred to as the ‘sunshine vitamin’. This name comes from its production in the skin through exposure to sunlight; however, in the UK, this natural synthesis primarily occurs between March and October. Vitamin D is vital for the development of strong bones and teeth, as it aids in calcium absorption and regulates the calcium levels within the bloodstream.
Explore our Vitamins and Minerals Information Hub to discover more about essential nutrients, including how to determine if you’re getting sufficient vitamin D, the top 10 healthiest sources of vitamin C, and other important minerals necessary for your diet.
How is vitamin D produced?
Determining the amount of sunlight needed to generate sufficient vitamin D can be complex. Various factors come into play, including your child’s skin tone, sunscreen use, and their initial vitamin D levels at birth. For instance, children with darker skin tones (like South Asian, African, or African-Caribbean) typically require more time in the sun to achieve similar vitamin D production as those with lighter skin.
It’s essential to exercise caution to protect the delicate skin of infants and young children, as they are more vulnerable to sun damage. Prolonged exposure can cause burns and potentially increase the risk of skin cancer later in life. Babies under six months should be kept out of direct sunlight.
When should you protect your child’s skin?
In the UK, from March to October, ensure your child is protected by:
- Wearing appropriate clothing
- Using a hat
- Staying in the shade, especially between 11 AM and 3 PM
- Applying sunscreen with at least SPF 30, focusing on areas not covered by clothing, such as the face, ears, feet, and back of the hands.
Why does my child need vitamin D?
Vitamin D is essential for your child’s body to absorb calcium, crucial for bone and cell health. A deficiency can lead to a condition known as rickets, which may result in permanent bone deformities, weakened muscles, and hindered growth.
Which foods contain vitamin D?
Vitamin D can be found in various foods such as oily fish, red meat, egg yolks, and mushrooms that have been exposed to sunlight. Many fortified products like breakfast cereals, certain milk types, and spreads also contain vitamin D. However, relying solely on diet to meet your daily vitamin D needs can prove challenging.
How much vitamin D does my child need?
For infants under one year, a daily supplement of 8.5 to 10 micrograms is recommended, unless they consume more than 500ml of fortified formula milk daily, as this milk is already enriched with vitamin D. Once children reach one year of age, they should take a daily supplement of 10 micrograms, particularly during the autumn and winter months.
If you have concerns regarding your child’s vitamin D intake, consult your GP, health visitor, or a specialized dietitian.
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Visit our Vitamins and Minerals Information Hub to learn about important nutrients, including how to check if you’re getting enough vitamin D, the best vitamin D supplements, the top 10 healthiest sources of vitamin C, and more about vital minerals essential for your diet.
This page was reviewed on 22 January 2024 by Kerry Torrens.
Emer Delaney BSc (Hons), RD holds an honours degree in Human Nutrition and Dietetics from the University of Ulster. She has practiced as a dietitian in some of London’s leading hospitals and is currently located in Chelsea.
All health information on bbcgoodfood.com is intended for general guidance only and should not replace the medical advice of your physician or other health care providers. If you have any health concerns, please consult your local health care provider. For more details, please refer to our terms and conditions.
