Vitamin D For Kids: What to Know
The biggest difference between the children of decades past and children today would be the amount of time they spend playing outdoors. When many current adults were kids, we got enough vitamin D from running around in the sun. Today, children don’t often go outside. When they do, parents slather sunscreen on their skin and/or have them wear protective clothing. While sunscreen helps protect our skin from harmful UV rays, they also reduce our body’s ability to produce vitamin D. We need direct sun on our skin to produce this essential vitamin.
Vitamin D Deficiency & Effects
The Canadian Pediatric Society recommends kids maintain a vitamin D blood level of 75 nmol/L. However, 69% of children in the US fall below the standard level. 20% of them have blood levels of vitamin D below 50 nanomoles per litre (nmol/L). These statistics are unfortunate, yet not surprising.
Vitamin D deficiency in children can lead to serious effects and in some cases can even be life-threatening. Here are some possible effects:
- Muscle and joint pains
Children’s bodies are growing, but if they often complain of aches and pains, they may lack vitamin D.
Tantrums are normal for children. However, studies show lower levels of vitamin D may be associated with increased aggression and tantrums.
- Rickets
Vitamin d deficiency could lead to this disease, where the child’s bones are abnormally weak. This results in chronic pain and deformation.
- Poor mood or depression
There is a reason why vitamin D is called “The Sunshine Vitamin.” It’s not just because we get it from the sun, but also because it helps lift our mood. Some research has linked low levels of the vitamin to depression.
Many children today have a sedentary lifestyle and spend hours on digital devices. But vitamin D is also a contributor to eye health.
Common Myths of “The Sunshine Vitamin”
1. The more vitamin D, the better
False. It is difficult to get excessive levels of the vitamin. However, too much of it has been known to cause calcium buildup and kidney troubles.
2. Getting out in the sun is sufficient to get vitamin D
While it is true that spending time in the sun can help us absorb vitamin D, particularly the D3 variety, factors like the season, time of day, cloud cover, skin pigment, and sunscreen affect how much vitamin D we get from sunlight.
3. You can get enough vitamin D through food alone
While fatty fish, dairy, and eggs are certainly a good source of vitamin D, it is tricky to get adequate amounts of it only through food.
4. Vitamin D supplements lead to weight loss
While the NIH has noted a correlation between obesity and vitamin D deficiency, there’s no certain evidence that taking vitamin D supplements is enough to lose weight.
For more common myths, click here.
Ways to Get More Vitamin D
1. Spend time outdoors in the sun
Experts suggest 5 to 30 minutes of daily sun exposure at least twice a week, particularly between 10 a.m. and 4 p.m., can provide you with enough vitamin D. Make sure not to put copious amounts of sunscreen on your arms, face, legs, and hands. If you need to do so, increase your time in the sun.
2. Eat foods high in vitamin D
Oily fish, white mushrooms exposed to UV rays, red meat, liver, eggs, dairy, and fortified foods are some examples. It is important to cook them properly to preserve the nutrients. You can even have your kids help prepare the food. To learn why teaching kids to cook is important, read this blog.
3. Take vitamin D supplements
Take 10 micrograms of vitamin D through supplements.
We encourage you to try all three of these methods, as just doing one of them may not give you enough vitamin D.
Healthier, More Sustainable Living
At Green Schools Green Future, we encourage people to examine their habits and make changes to lead happy, healthy, and more sustainable lives. We believe that today’s children will have a better future if we educate them about healthy living for them and the environment.
Sources:
https://ods.od.nih.gov/pdf/factsheets/VitaminD-Consumer.pdf
https://www.everydayhealth.com/vitamin-d/vitamin-d-myths-and-facts/
https://www.healthline.com/nutrition/vitamin-d-deficiency-symptoms#TOC_TITLE_HDR_2
https://www.todaysdietitian.com/newarchives/121112p26.shtml
https://www.grassrootshealth.net/blog/test-children-teens-heres-personal-story/
