Vitamin D for Children: How to Get Enough 

AD – this blog has been sponsored by Arla Big Milk 

Vitamin D is an important nutrient for a variety of reasons, but it’s also a nutrient that many people are confused about, and quite understandably so. Vitamin D is in the news a lot, and there are a lot of myths and confusing messages about this vitamin. Additionally, many people don’t know what vitamin D actually is, or even WHY it matters to us as humans. 

In this blog we’re going to look a little closer at what vitamin D is and how we can make sure we’re getting enough for ourselves and for our little ones.  

Disclaimer: This blog post is for informational purposes only and is not intended to replace medical advice. Please consult with an appropriate healthcare professional for specific advice.  

What is Vitamin D? 

Vitamin D is a fat-soluble vitamin that we need to obtain in our diets. It’s also a HORMONE that’s created in our bodies.  

How do we get Vitamin D 

Whilst in most cases, a healthy, balanced diet should be enough to provide the nutrients that we need, vitamin D is an exception to this rule! In the UK, we have specific recommendations around supplementing with vitamin D, both for children and adults, as it is difficult to get the amount we need through food alone.  

The primary source of Vitamin D is sunlight. When exposed to the sun, our skin absorbs the vitamin D to be used in the body. However, between the months of October and early March, there is insufficient sunlight in the UK to be able to absorb the necessary amounts of vitamin D. Additionally, young children aren’t advised to expose their skin to the sunlight enough, and therefore a supplement is recommended.  

There are some foods that can contribute to our vitamin D intake, which include:  

However, it is relatively difficult to meet vitamin D requirements through diet alone, as most food sources are not particularly rich in vitamin D. For children especially, there are not many food sources which they are likely to eat in sufficient amounts to meet their requirements.  

Some foods are fortified and contain a larger amount of Vitamin D, such as fat spreads, breakfast cereals and fortified milks (like Arla Big Milk). However, of course how much they offer depends on how much of the food/milk is consumed.  

In the UK, it’s recommended that both children and adults take a vitamin D supplement, to help ensure we are all getting enough on a daily basis. See below for specific guidance around how much, and when we should be taking a supplement. 

How Much Vitamin D Do We Need? 

There are different recommendations for Vitamin D intakes, based on age, as well as the time of year and certain other factors. In the UK, the current recommendations are:  

Infants aged 0-1 year 

Daily vitamin D supplement containing 8.5-10 micrograms of vitamin D throughout the year for infants who are breastfeeding, mixed feeding or having less than 500ml formula per day 

Infants aged 0-1 year who are fully formula fed do not need a vitamin D supplement, provided they are having at least 500ml formula per day.  

Children aged 1-4 years 

Daily vitamin D supplement containing 10 micrograms of vitamin D, all year long (provided they are having less than 500mls of formula milk a day) 

Children aged 4-11 years 

Daily vitamin D supplement containing 10 micrograms of vitamin D, during the winter months (October – March) 

Adults (General population)

Daily vitamin D supplement containing 10 micrograms of vitamin D, during the winter months (October – March) 

‘At risk’ groups

(Pregnancy, infants and children aged under 4y, those with limited exposure to the sun, people with darker skin) 

Daily vitamin D supplement containing 10 micrograms of vitamin D, throughout the year 

Vitamin D Supplements  

There are two main forms of Vitamin D available as supplements/fortification:  

1. Vitamin D2 (Ergocalciferol): which comes from plants, mushrooms, and yeasts 
2. Vitamin D3 (Cholecalciferol): which comes from animal foods like fatty fish and egg yolks

Vitamin D3 (Cholecalciferol) is thought to be more effective in raising vitamin D levels, and is the recommended form for vitamin D, wherever possible.   

Can you take too much Vitamin D? 

Whilst it’s important to ensure we’re getting enough vitamin D, it is also possible to take TOO much. An excessive intake of vitamin D can lead to a build-up of calcium, which can contribute to damage in the kidney and heart, as well as weakening bones. It’s unlikely you’ll get too much from food or from sunlight*, but you do need to watch how much you take or offer to your little ones in supplement form.  

The recommended maximum intake of vitamin D by age group is as follows: 

• Adults and children aged 11-17 years: no more than 100 micrograms (4,000 IU) of vitamin D daily
• Children between 1 to 10 years: no more than 50 micrograms (2,000 IU) of vitamin D daily  
• Infants under 12 months: no more than 25 microgram (1,000 IU) of vitamin D daily

*(It’s not possible to take too much vitamin D through sunlight, but appropriate care should be taken if you are exposing your skin to the sun for long periods of time due to skin damage that can be caused by the sun.) 

Summary: 

Vitamin D is an important nutrient. We can’t get enough in the diet alone, but fortified foods and supplements can help to complement any vitamin D that we do get in our diet. Children under 4 are recommended to have 8.5-10mcg a day, depending on their age from supplements. Fortified foods can also contribute towards intakes for little ones too.