Vitamin D3 for Kids: Sunshine in a Sprinkle of Health

By Anna Ritan, APD, Paediatric Dietitian and Nutritionist

Vitamin D3, also known as the sunshine vitamin, is a true multi-tasker when it comes to your child’s health and even their development. It helps little bodies build strong bones and teeth, boosts their immune defenders, and works closely with other important nutrients like calcium and magnesium.

Why So Many Australian Kids Are Low in Vitamin D

You might think with all our sunshine, Vitamin D deficiency wouldn’t be an issue here in Australia, but surprisingly, many children aren’t getting enough. Here’s why:

• More time indoors: Between school, screens, and busy routines, kids are spending less time outside soaking up the sun, our main natural source of Vitamin D3.

• Sun safety: Protecting skin from sun damage is important (especially in Australia!), but it may also mean children aren’t getting the sunlight they need to produce Vitamin D3.

• Winter months: In the southern parts of Australia, UV levels drop in winter, so it’s harder for the body to make enough Vitamin D during those colder months.

• Darker skin tones: Children with darker skin need more sunlight to produce the same amount of Vitamin D3 as those with lighter skin, putting them at greater risk of deficiency..

The Benefits of Vitamin D3 for Bone Health and Immunity in Children

Building strong bones and teeth

Vitamin D3 helps your child absorb calcium and phosphate from food, the key building block for healthy bones and teeth. Without enough Vitamin D3, calcium can’t do its job, even if your child is eating enough of it. That’s why Vitamin D deficiency is linked to weaker bones, increased risk of fractures, and even serious conditions like rickets in children . 

Having good Vitamin D3 levels has also been shown to help healthy teeth growth and even protect against tooth trouble 

Immune support

Vitamin D3 is essential to help your child’s immune defenders do their job, and helps the body fight off nasty bugs and viruses and reduce inflammation, keeping colds and flus at bay. Some studies show that children with higher Vitamin D levels get sick less often and recover faster when they do.

H2: How Vitamin D3, Calcium, and Magnesium Work Together

These three nutrients work best together:

• Vitamin D3 helps absorb calcium from your child’s gut.

• Calcium builds and maintains strong bones.

• Magnesium activates Vitamin D so it can do its job properly.

If one is missing, the others can’t do their best work. For example, without enough Vitamin D3, calcium isn’t absorbed properly, even if your child is eating enough dairy or other calcium-rich foods.

How to Boost Your Child’s Vitamin D3 Levels Naturally

1. Sunshine

The best source of Vitamin D3 is getting enough sunlight on bare skin, in fact most of the vitamin D in our body comes from this source.

Tip: Check the recommendations for sun exposure in your area. During times with low UV-levels, children should spend time outdoors with areas of their skin uncovered.

2. Food Sources

There are not many natural food sources of Vitamin D3, in fact very little foods contain vitamin D

• Eggs 

• Fatty fish (like salmon, mackerel, and sardines)

• Liver

• Fortified foods (fortified margarine or milk)

If your child is a fussy eater, avoids foods due to food allergies, has limited sun exposure, or has higher needs, your healthcare provider may recommend a child-safe vitamin D supplement.

Vitamin D3: The Sunshine Vitamin That Helps Kids Thrive

Vitamin D3’s impact on your child’s health is big. From building strong bones and teeth to supporting your child’s immune defenders, it plays a vital role in their growth and wellbeing. While a balanced diet and time outdoors are great starting points, it’s worth checking in with your healthcare provider if you’re concerned about your child’s Vitamin D levels.