Vitamin D is crucial for strong bones and the immunity system. But with the changing lifestyle and increasing use of sunscreen, many children are found to have a deficiency of this Vitamin, which is affecting their overall well-being. Is your child getting enough of this Vitamin?

Read on to learn how important Vitamin D is for your little one.

What is Vitamin D?

Vitamin D is a fat-soluble vitamin that is found in various foods. Also, it is produced endogenously when the sun's rays strike our skin and trigger Vitamin D synthesis. It plays a vital role in both the absorption and retention of calcium and phosphorus. Additionally, many tissues and organs are receptors of this Vitamin, which indicates its roles beyond bone health.

Major Roles of Vitamins D

  • Kids build bones throughout childhood and adolescence; thus, they require enough calcium. For this, the body needs to have plenty of calcium, which is absorbed by the body from the food we eat with the help of Vitamin D. Deficiency of this Vitamin can halt the process of calcium absorption and even lead to a condition called rickets.
  • Research shows that the presence of Vitamin D blood serum levels of 50 nanograms per milliliter (ng/ml) appears to protect kids from various respiratory infections. And also strengthens their overall immune system, which is especially important in light of Covid-19.
  • Vitamin D also has a significant role in reducing the risk of premature birth.

How Much Vitamin D Should You Give to Your Kid?

A Vitamin D blood level between 40-60 ng/ml is considered healthy for your kid. Babies who have not begun drinking fully fortified milk should be supplemented with 400 IU of Vitamin D per day in the form of drops. Children older than 12 months should be given 600 IU of Vitamin D daily.

What are the Rich Sources of Vitamin D?

Breast or bottle-fed infants should be supplemented through liquid drops. Babies older than three years can take Vitamin D through chewable candies / oral suspension.

Children who can chew hard food should consider the following food:

  • Salmon is one of the best sources to fulfill your baby's daily Vitamin D needs. You can give it as baked, raw, or pan-seared.
  • Mushrooms are enriched with Vitamin D, potassium, and several B Vitamins. Also, you can go creative by adding mushrooms to salad, pasta, and omelette to meet your taste and health needs.
  • Another rich source of Vitamin D is egg yolk. Plus, it is a good source of several essential amino acids, choline, and healthy fats. Go for pastured eggs, as they have 4 to 6 times more Vitamin D.
  • Canned tuna is a great pantry staple because of its long shelf-life and a great addition to daily meals.
  • Regularly give your baby milk. It contains plenty of bone-strengthening calcium.
  • Add ricotta cheese to the meal as it stands as the highest natural cheese source of Vitamin D. For a healthy and delicious evening snack, combine ricotta cheese with grapes or blueberries.
  • Look for fortified cereals with a good amount of Vitamin D in a grocery store.

What are the signs and symptoms of Low Vitamin D levels :

  • Non Specific body Pains 
  • Muscle cramps 
  • Abdominal Pain
  • Hair fall
  • Excessive sweating 
  • Delayed walking, Difficulty in running and activity

How to Test Your Child's Vitamin D Level?

You may now want to check your baby's vitamin D level. Consult a doctor and ask him to check whether your child is getting enough Vitamin D.

A simple finger-prick test kit is an easy way to know your baby's Vitamin D level. Once you get the results, you need to talk to your doctor to know how much supplementation is required to reach the desired goal.


Vitamin D is an essential vitamin that aids in strengthening bones and the immune system. Daily aim to supplement your baby with enough Vitamin D for his/her healthy growth. Salmon, mushrooms, canned tuna, ricotta cheese, and fortified cereals are healthy additions to your meal. To know whether your child is getting enough Vitamin D, periodically go for a Vitamin D test.

Also, Read: How to Care for a Newborn?

with Dr. Meena


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