Nutrient Gaps: Vitamin D
Remember the calcium post from last week? Well…that calcium really can’t do it’s job without the help of Vitamin D. It’s the nutrient that helps the body actually absorb or take in the calcium. In fact, some studies show that the body only absorbs about 15% of the calcium it takes in when vitamin D is low! YIKES! Extreme vitamin D deficiency causes rickets, the softening and weakening of the bones. So, yeah, its pretty important.
Research also tells us that vitamin D helps strengthen our immune system, helps our moods (maybe less tantrums! I’m kidding…) and might even protect us from certain cancers, respiratory diseases, heart disease and more.
The main sources of vitamin D are food and sun exposure (when the sun hits the skin, it activates the body to make its own vitamin D from cholesterol… interesting!). Not a lot of foods contain vitamin D. Fatty fish, egg yolks, and mushrooms are natural sources and milk, orange juice and egg yolks (yes, its listed twice) are fortified with it. You’re not really going to see it anywhere else in the diet. Vitamin D is measured in International Units (IU) or micrograms (mcg). You’ll see it both ways, but know that 1 IU = .025 mcg. Here’s a breakdown of some of the most common food sources of vitamin D.
Wild caught salmon (3 ounces): 570 IU
Rainbow trout (3 ounces): 645 IU
Tuna (canned, 3 ounces): 40 IU
Mushroom (3/4 cup, raw): 130-450 IU (depends on variety)
Fortified 2% Milk (fortified, 1 cup): 120 IU
Fortified Nut milks (fortified, 1 cup): 100-150 IU, depends on brand
Egg yolk (1 yolk): 44 IU
Fortified egg yolk (1 yolk): 120 IU
Beef (3 ounces): 1.7 IU
Chicken (3 ounces): 4 IU
Fortified cereals (10% of DV per serving): 80 IU
I don’t know about you, but my kids aren’t eating 3 ounces of trout per day to meet their needs. Speaking of needs, here is the breakdown:
0-12 Months: 400 IU/day
1-13 Years: 600 IU/day
14-18 Years: 600 IU/day
Now, if you’re counting on sunlight to meet those needs, you might want to re-think that. You see, there are a lot of variables with sun exposure:
Sunscreen blocks certain rays (UVB to be exact) that help the body synthesize the vitamin D. Since I have red headed children and skin cancer is rampant in our family, they will constantly be bathed in sunscreen.
In the winter, we’re probably wearing too much clothing for our skin to be exposed. (Where I live, at least!)
Darker skin types will not absorb the specific rays needed to synthesize vitamin D.
The altitude where you live and your proximity to the equator can affect how many rays you absorb.
Midday sun provides the best rays (naptime!). Some studies have shown that wearing shorts and a tank top for 10-30 minutes 3 times a week in mid-day sun can provide sufficient needs. Again, maybe it’s the red-headed mom in me, but 30 minutes in mid-day sun seems risky to me. I would have some pink-faced children. But that is my opinion based on my life-circumstances - I’m very careful when it comes to the sun!
Okay, lets pause and think this through. Say your child eats a fortified egg for breakfast and has 2 cups of fortified milk and spends 30 minutes outside during recess at 11am without sunscreen - that’s probably pretty good! If you’re still worried, the general advice for supplementation is below. Vitamin D supplements can be found in a regular kids multivitamin or on its own as a liquid, spray or in pill form.
Breastfed Babies: The American Association of Pediatrics recommends that all exclusively and partially breastfed babies supplement with 400 IUs of vitamin D. Over-the-counter vitamin D drops are really easy! Each drop is 400 IUs. You can put them in bottles or put them on your (clean) finger and insert directly into babies mouth. I think its easiest to just put a drop on your nipple right before baby latches. They don’t taste a thing.
Formula Fed Babies: 32 ounces of standard infant formula contains the recommended 400 IUs. But, once you introduce solids or if your baby isn’t taking in 32 ounces, talk with your doctor about supplementing.
Toddlers and Kids: Fortified cow’s milk is a great source of vitamin D for kids over 1 year old. Try to incorporate eggs and fatty fish into their diet as well (I know, easier said than done!). And, be sure to talk with your doctor about vitamin D supplementation at your next visit. In my experience, most children will need a supplement.
Kids with food allergies or following vegan or vegetarian diets: Supplementing is definitely something I would recommend. Speak with your doctor if you are not already supplementing.
Hopefully this has shed some light on an important, but often overlooked, nutrient. Please contact me if you have questions about Vitamin D. I’d be happy to help!!