As a dad to four children, I try to give them everything they need to grow healthy and strong. However, one essential nutrient was slipping under the radar: Vitamin D. It’s an often overlooked issue, and vitamin D deficiency in kids and teens can present various issues.
Known as the “sunshine vitamin,” vitamin D is key to building healthy bones, supporting muscle function, and helping the immune system work properly. When kids don’t get enough Vitamin D, it can lead to serious health problems, including weak bones and developmental delays.
In our household, we pay close attention to our children’s needs, which is why they receive vitamin D in the winter, fish oil supplements throughout the year, and a balanced diet.
Why Do Kids Need Vitamin D?
Vitamin D helps the body absorb calcium, which is critical for growing strong bones and teeth. When children don’t have enough Vitamin D, they can develop rickets, a condition where bones become soft and weak. In severe cases, rickets can sometimes lead to bowed legs or other deformities. Vitamin D also plays a role in muscle function and keeping the immune system balanced.
Children who get enough vitamin D are less likely to break bones, have delayed growth, or experience muscle aches. While some vitamin D can be obtained from food, most comes from sunlight.
What Causes Vitamin D Deficiency in Children?
There are a few common reasons why kids may not get enough vitamin D:
Lack of sunlight: After sun exposure, vitamin D is made in the skin. Children who spend most of their time indoors or live in places with long winters may not produce enough. While important for skin protection, sunscreen can also block vitamin D production.
Skin color: Children with darker skin need more sun exposure to make the same amount of vitamin D as kids with lighter skin. That’s because melanin, the pigment that gives skin its color, blocks some of the UVB rays needed to make vitamin D. Healthline explains that this puts children of African, Middle Eastern, or South Asian descent at higher risk.
Diet: Vitamin D is found in just a few foods, like fatty fish, egg yolks, and fortified milk or cereals. If your child is a picky eater or follows a vegan diet, they may not get enough nutrients through food alone. Less than 10% of our vitamin D comes from diet.
Medical conditions: Some chronic illnesses, like celiac disease or kidney problems, can interfere with how the body absorbs or uses vitamin D. The Cleveland Clinic outlines how these conditions can contribute to low levels even when intake appears normal.
How To Spot the Signs Of Vitamin D Deficiency In Kids And Teens
Vitamin D deficiency in kids often develops slowly, and symptoms can be subtle. Kids with low levels might wake up at night complaining of leg pain or seem weaker than usual. They might also be slower to walk or show signs of poor growth.
Here are some other signs to watch for:
- Tiredness or general lack of energy.
- Bone pain, especially in the legs or arms.
- Muscle aches or weakness.
- Frequent colds or infections.
- Bowed legs or delayed tooth eruption.
In more severe cases, rickets can develop, especially in toddlers and preschoolers.
How Much Vitamin D Does Your Child Need?
The NHS recommends that all children get 8.5 to 10 micrograms (mcg) of vitamin D daily from birth to one year and 10 mcg daily from food, sunlight, or supplements from age one to four. Several health organizations around the world agree with this recommendation.
Note: Supplements are usually necessary for breastfed babies since breast milk doesn’t contain enough vitamin D. Formula-fed babies typically get what they need from fortified infant formula.
Treatment And Prevention Of Vitamin D Deficiency
The good news? Vitamin D deficiency is preventable and treatable.
If your doctor suspects your child has low vitamin D, they may order a simple blood test. Treatment usually includes a high-dose supplement for a few weeks and a lower daily maintenance dose. Nationwide Children’s Hospital has clear guidelines for treatment depending on the child’s age and the severity of the deficiency.
To help your child get enough vitamin D:
- Encourage outdoor play several times a week—short periods without sunscreen (about 10-30 minutes, depending on skin tone and time of day) are often enough.
- Offer vitamin D foods like salmon, tuna, eggs, and fortified milk or cereal.
- Give supplements when your healthcare provider recommends, especially during the fall and winter months.
You may not always be able to see the signs of vitamin D deficiency in kids and teens, but that doesn’t mean it’s not having an impact. KidsHealth and Healthline explain that untreated deficiency can affect everything from bone strength to energy levels to immune health. If you’re concerned, it’s a simple thing to check and an even easier thing to treat, so bring it up at your child’s next checkup.
With just a little attention, you can ensure your child gets the vitamin D they need to grow strong, stay healthy, and feel their best year-round.