Vitamin D is a special vitamin. Our body can produce it itself under the influence of sunlight. Unfortunately, in the Netherlands that cannot be taken for granted for a large part of the year. Especially in autumn and winter, the sun shines less.
For children, vitamin D is extra important, because their body is in full development. In this article we explain why vitamin D is important for children, how much they need, where vitamin D comes from and when a supplement can be wise.
Why do children need vitamin D?
For children up to and including 3 years of age, a daily supplement of 10 micrograms of vitamin D is recommended. Vitamin D remains important after that as well, especially in periods with little sunlight (such as in winter), with a darker skin color or when the skin is covered by clothing.
Vitamin D plays an important role in several processes in a child's body. Among other things, it is:
- Needed for the normal growth and development of children's bones*
- Good for the maintenance of strong bones and teeth*
- Good for the normal function of the muscles*
- It also contributes to the normal functioning of children's immune system*
- Finally, vitamin D contributes to the normal absorption and use of calcium and phosphorus*
Don't children get enough vitamin D from playing outside?
Vitamin D is also called the sunshine vitamin. We produce about 90% of our vitamin D ourselves in the skin under the influence of sunlight. Only 10% comes from food.
From May through September, a child can produce enough vitamin D:
- between 11 a.m. and 3 p.m.
- if your child plays outside for at least half an hour
- with uncovered skin (hands/face)
From October through April, the sun in the Netherlands is not strong enough. During this period the skin produces virtually no vitamin D, even with a lot of outdoor play.
For children up to 4 years of age, extra vitamin D is recommended all year round. This also applies to children with a tinted or dark skin, or when they wear a lot of covering clothing. It does not matter how much they play outside.
Vitamin D from food: what contains it?
So we produce most of our vitamin D in the skin and do not get it from our food. Only few foods naturally contain vitamin D. The main sources are:
- Oily fish such as salmon, herring, mackerel and sardines
- Organ meat such as liver
- It is often added to margarine and cooking and frying products.
- Some egg yolks
- Some fish oils
Many children prefer fish sticks to oily fish or organ meat. Through food alone, it is therefore often difficult to get enough vitamin D.
How much vitamin D does my child need?
The Netherlands Nutrition Centre recommends the following daily amount of vitamin D for children:
- Children aged 0 to 3 years: 10 micrograms per day
-
Children aged 4 and older: 10 micrograms per day if they
- spend little time outdoors (less than 15 minutes per day)
- have a tinted or dark skin color
- or mainly wear covering clothing
In practice, many children, especially in autumn and winter, benefit from extra vitamin D.
Vitamin D for babies
After birth, babies need extra vitamin D and vitamin K. You start giving vitamin D when your baby is about a week old. Even if your child receives formula to which vitamin D has been added, the advice remains to give a supplement. After all, the amount of formula changes as your child grows. By adding vitamin D as standard, you can be sure your child gets enough every day. The combination of vitamin D from formula and a supplement remains well within the safe upper limit.
When do I give my child too much vitamin D?
The following safe upper limits apply to vitamin D:
- Up to and including 1 year: a maximum of 25 micrograms per day
- From 1 to 10 years: a maximum of 50 micrograms per day
- From 11 to 17 years: a maximum of 100 micrograms per day
- 18 years and older: a maximum of 100 micrograms per day
These values have been established by the Netherlands Nutrition Centre and offer wide safety margins.
In practice, an excess of vitamin D hardly ever occurs in healthy people. It can only arise from prolonged use of high doses far above the recommended daily amount.
A lot of exposure to sunlight also poses no risk of a vitamin D overdose. The skin regulates its own production and automatically stops when enough vitamin D has been produced.
Vitamin D in combination with omega-3
Oily fish is one of the few foods that naturally contains both omega-3 fatty acids and vitamin D. That is why this combination also makes sense in supplement form.
Vitamin D is fat-soluble and is better absorbed when taken together with fat. In omega-3 oil, vitamin D is therefore optimally absorbed, especially when the supplement is taken during or after a meal.
A number of Arctic Blue products therefore contain omega-3 with added vitamin D, always in line with the recommended daily amount of 10 micrograms and in the well-absorbable form vitamin D3 (cholecalciferol).
Depending on preference and age, there are several options:
- Fish oil for children: liquid and mild in taste
- Omega-3 gummies: easy to take
- Vegan omega-3 gummies: based on algae oil
This way every family can choose what fits their daily routine. For more options, see: Omega-3 for children.
Finally: do children need extra vitamin D?
Because sunlight in the Netherlands is insufficient for a large part of the year and vitamin D is rarely found in food, many children do not get enough. A supplement can then be a safe and effective addition, especially in the autumn and winter months.
By choosing an omega-3 product with added vitamin D, you combine two important fat-soluble nutrients in one daily routine.
Check out our omega-3 products with vitamin D, especially suitable for children.
About Arctic Blue and vitamin D for children
At Arctic Blue, everything revolves around making reliable information about omega-3 and vitamin D accessible, so that as a parent you can make a conscious choice for your child. Our nutrition specialists immerse themselves daily in the composition, absorbability and quality of fat-soluble nutrients, such as vitamin D3 and omega-3 fatty acids. We translate that knowledge into products and into clear explanations, such as in this article about vitamin D for children.
Our products combine omega-3 with vitamin D in well-absorbable forms, in line with the recommended daily amounts for children. Purity and origin are central, so you know exactly what you are giving your child.
Do you want to easily make this part of your daily routine? On the product pages you can choose a subscription, so you never run out. Not sure which product suits your child best? With the product finder you quickly find a suitable omega-3 with vitamin D, tailored to age and preference.
*Approved health claims from the EFSA.
