The ABCs of Vitamin D for kids - WSET.com - ABC13

By Eric Leins
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Milk isn't just for the late-night snacker who wants to wash down that fudge brownie with something wet and creamy. Drinking milk - or taking in any food or supplement containing vitamin D - is something our children should be doing a lot more often.

Studies have shown that increased levels of vitamin D in children can treat and prevent rickets, a bone-softening disease. And enough vitamin D may do more than just keep children's bones strong. Some evidence suggests that it may help ward off certain cancers, asthma, diabetes, high blood pressure, multiple sclerosis, and mental health issues, too. But more research is needed to see how vitamin D affects these conditions.

How much is enough?

The current daily recommendations for vitamin D are:

• 400 IU for babies ages 0 to 12 months
• 600 IU for children ages 1 to 18 years

IU (international units) is a unit of measurement for certain vitamins. Most vitamin D supplements contain 400 IU. An 8-ounce glass of milk has about 100 IU of vitamin D.

What's the best way to get vitamin D?

Drinking milk is probably the easiest way for children to get the vitamin D they need. But there are other nutritious methods, too:

• Something's fishy. Eating 3 ounces of fish is a savory way to get vitamin D in your child's system. Salmon, halibut, oysters, shrimp, and canned light tuna are all significant sources of vitamin D.
• Try the vegetarian method. If your child won't eat fish, give tofu a try. There are 600 IU in a typical block. Next time you make a fruit smoothie for your kids, add 1/3 cup of tofu for a vitamin D - and protein - boost.
• Use dairy alternatives. If your child won't drink regular cow's milk, try vanilla soy milk or rice milk. Both have 100 IU in every 8 ounces, just like cow's milk.
• Here comes the sun. The body generates vitamin D when exposed to direct sunlight. But experts are not able to recommend a safe or effective level of sun exposure. Being out in the sun without sunscreen is not advised because of the increased risk of skin cancer.
• Take your vitamins. The American Academy of Pediatrics recommends vitamin D supplements starting in the first few months of life for any baby who is breast-fed. Supplements may also be needed for other babies and children if their diets are lacking in vitamin D. Check with your doctor for guidance.

As a parent, it's important to know that your child can benefit from vitamin D. But don't assume that more is better. Too much vitamin D can cause serious health issues, ranging from nausea and vomiting to confusion, kidney damage, and heart rhythm problems. The FDA has recently warned about accidental overdosing of vitamin D in infants. Be careful to follow directions on all supplements carefully and to use only the dropper that comes with the package.

Always consult your doctor about whether and how much vitamin D is right for your child.

SOURCES:

• NIH Osteoporosis and Related Bone Diseases National Resource Center. Calcium and vitamin D: important at every age. Accessed: 04/26/2011
• Institute of Medicine of the National Academies. Dietary reference intakes for calcium and vitamin D. Accessed: 01/21/2011
• Shaikh U, Byrd RS, Auinger P. Vitamin and mineral supplement use by children and adolescents in the 1999-2004 National Health and Nutrition Examination Survey. Archives of Pediatric and Adolescent Medicine. 2009;63(2):150-157.
• Office of Dietary Supplements, National Institutes of Health. Dietary supplement fact sheet: vitamin D. Accessed: 04/26/2011
• Wagner CL, Greer FR. Prevention of rickets and vitamin D deficiency in infants, children, and adolescents. Pediatrics. 2008;122(5):1142-1152.  

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