Vitamin D is a special vitamin. Our body can produce it itself under the influence of sunlight. Unfortunately, in the Netherlands, this is not a given for a large part of the year. The sun shines less, especially in autumn and winter.
Vitamin D is especially important for children because their bodies are still developing. 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 might be advisable.
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 even after that, especially during periods with little sunlight (such as in winter), for those with dark skin, or when the skin is covered by clothing.
Vitamin D plays an important role in several processes in a child's body. It is, among other things:
- Necessary for the normal growth and development of children's bones*
- Good for maintaining strong bones and teeth*
- Good for the normal functioning of the muscles*
- In addition, contributes to the normal functioning of children's immune systems*
- Finally, vitamin D contributes to the normal absorption and normal utilization of calcium and phosphorus*
Do children not get enough vitamin D from playing outside?
Vitamin D is also known as the sunshine vitamin. We produce approximately 90% of our vitamin D in our skin under the influence of sunlight. Only 10% comes from food.
From May through September, a child can produce sufficient vitamin D:
- between 11:00 and 15:00
- 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 tanned or dark skin, or when they wear a lot of covering clothing. In this case, it does not matter how much they play outside.
Vitamin D from food: what is it found in?
We therefore produce the majority of our vitamin D in our skin and do not obtain it from our diet. Only a few foods contain vitamin D naturally. The main sources are:
- Fatty fish such as salmon, herring, mackerel, and sardines
- Organ meat such as liver
- It is often added to margarine and baking and frying products.
- Some egg yolks
- Some fish oils
Many children prefer fish sticks to fatty fish or organ meat. Therefore, it is often difficult to obtain sufficient vitamin D through diet alone.
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 from 4 years old: 10 micrograms per day if they
- getting outside little (less than 15 minutes per day)
- have a tanned or dark skin color
- or especially wear covering clothing
In practice, many children, especially in autumn and winter, benefit from extra vitamin D.
Vitamin D for babies
Babies need extra vitamin D and vitamin K after birth. You start giving vitamin D when your baby is about a week old. Even if your child is bottle-fed with added vitamin D, it is still recommended to give a supplement. This is because the amount of formula changes as your child grows. By adding vitamin D as standard, you can be sure that your child receives enough daily. The combination of vitamin D from formula and a supplement remains well within the safe upper limit.
When am I giving my child too much vitamin D?
The following safe upper limits apply to vitamin D:
- Up to and including 1 year: maximum 25 micrograms per day
- From 1 to 10 years: maximum 50 micrograms per day
- Ages 11 to 17: maximum 100 micrograms per day
- 18 years and older: maximum 100 micrograms per day
These values have been established by the Netherlands Nutrition Centre and offer ample safety margins.
In practice, an excess of vitamin D hardly ever occurs in healthy people. This can only develop with prolonged use of high doses far above the recommended daily amount.
Even extensive exposure to sunlight poses no risk of a vitamin D overdose . This is because the skin regulates production itself and automatically stops when sufficient vitamin D has been produced.
Vitamin D in combination with omega-3
Fatty fish is one of the few foods that naturally contains both omega-3 fatty acids and vitamin D. Therefore, this combination is also logical in supplement form.
Vitamin D is fat-soluble and is better absorbed when taken with fat. Therefore, vitamin D is optimally absorbed in omega-3 oil, especially when the supplement is taken during or after a meal.
A number Arctic Blue Therefore, products contain omega-3 with added vitamin D, always tailored to the recommended daily amount of 10 micrograms and in the highly absorbable form of vitamin D3 (cholecalciferol).
Depending on preference and age, there are various options:
- Fish oil for children – liquid and mild 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: is extra vitamin D necessary for children?
Because sunlight is insufficient for a large part of the year in the Netherlands and vitamin D is scarce in food, many children do not get enough. A supplement can then be a safe and effective addition, especially during 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.
View 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 you as a parent can make an informed choice for your child. Our nutrition specialists delve daily into 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 clear explanations, such as in this article about vitamin D for children.
Our products combine omega-3 with vitamin D in highly absorbable forms, tailored to the recommended daily amounts for children. Purity and origin are central to this, so you know exactly what you are giving your child.
Would you like to easily make this part of your daily routine? On the product pages, you can opt for a subscription so you never run out. Unsure which product suits your child best? With the product selector, you can quickly find a suitable omega-3 with vitamin D, tailored to age and preference.
EFSA-approved health claims.
