Vitamin D is essential for the proper growth and development of bones and teeth; deficiencies can cause rickets in children, a serious, irreversible bone disorder. A lack of vitamin D can also affect the immune system and may lead to a higher risk of infections, allergies, autoimmune disorders and anemia. According to the American Academy of Family Physicians, up to 70 percent of American children don't get enough vitamin D. Breastfed babies, dark-skinned children and those who do not get much sunlight are most at risk of having low vitamin D levels.
Step 1
Encourage outdoor play in direct sunlight on a limited basis of 5 to 30 minutes at a time, two to three days a week between the hours of 10 a.m. and 3 p.m. Natural vitamin D production in the skin is triggered by the sun, and this amount of exposure is typically enough for sufficient vitamin D production, according to the Office of Dietary Supplements. Getting too much sun can raise the risk of skin cancer and cause sunburn or long-term skin damage, so avoid prolonged exposure or put sunscreen on your child if he will be outdoors for longer periods of time.
Step 2
Serve 3 cups of fortified milk to your child each day to provide vitamin D as well as calcium and other nutrients. Other good sources include fortified cereals, orange juice and yogurt. Salmon, tuna, sardines and eggs also contain high levels of the vitamin. The Food and Nutrition Board at the Institute of Medicine recommends an intake of 600 international units of vitamin D for children between ages 1 and 13.
Step 3
Give your child a supplement of at least 400 IU of vitamin D per day — if your child's pediatrician approves — if he does not consume a minimum of 400 IU per day through food sources. Talk to your child's pediatrician to determine whether this amount is sufficient or whether you should provide a supplement with a higher level of vitamin D.
Step 4
Give your child a tablespoon of cod liver oil daily, under the guidance of a pediatrician. Cod liver oil provides more than 1,000 IU of vitamin D per tablespoon.
Things You'll Need
- Vitamin D supplement, with doctor's approval
- Fortified milk
- Vitamin D-rich foods
- Cod liver oil
References
- Office of Dietary Supplements: Vitamin D
- TeensHealth: Vitamin D
- American Association of Family Physicians; Vitamin D Levels Inadequate in 70 Percent of U.S. Children; David Mitchell; Aug. 18,2009
- EurekAlert!; Low Vitamin D in Kids May Play a Role in Anemia; Ekaterina Pesheva; May 1, 2001
- "The Journal of Allergy and Clinical Immunology"; Vitamin D Levels and Food and Environmental Allergies in the United States; S. Sharief, et al.; May 2011
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