20% off £40 or 15% off £30
Vitamin D for children: our expert explains why it matters
Written byEloise Wright
Reviewed byMadalena Vieira Costa
Looking for an easy way to support your child’s healthy growth? From bones to muscles, our expert explains why vitamin D is important for growing bodies
Summary
1What is vitamin D?
Vitamin D is an essential nutrient that helps children absorb calcium, supporting the healthy development of bones, teeth and muscles as they grow.
2Why is vitamin D important for children?
It plays a key role in childhood development, helping to support normal bone and muscle health during key growth stages
3What are the signs of low vitamin D in children?
Low vitamin D isn’t always obvious, but signs can include tiredness, muscle weakness, bone discomfort and low mood in some children.
Vitamin D supplements might be small, but they can play a big role in your child’s growth, development and wellbeing. From supporting healthy bones and teeth to helping muscles develop properly, this essential nutrient helps support your kids' wellness. The tricky part? Many children in the UK simply aren’t getting enough, with a recent study finding that around 16% of UK children have deficient vitamin D levels. Things like limited sunshine or fussy eating mean low vitamin D and even vitamin D deficiency are surprisingly common in babies and young children.1,3 “Because natural sources of vitamin D are so limited in early life and especially in the UK with limited sunshine, it’s very easy for intakes to fall short without supplementation,” our in house nutritionist Madalena Vieira Costa notes.
That’s why children’s vitamin D intake matters. Because it’s difficult to get enough from food alone, a daily supplement of 10 micrograms is recommended for everyone – including pregnant and breastfeeding women – during autumn and winter.1 It’s also recommended all year round for adults and children over 4 with limited sun exposure, such as those who spend little time outdoors, live in care homes, or usually keep most of their skin covered outside.1 So, what else did Madalena have to say?
What is vitamin D? (A quick refresher for parents)
Often called the ‘sunshine vitamin’, vitamin D helps the body absorb calcium – a nutrient that’s crucial for growing bones and teeth in children.2 Although we mainly make vitamin D from sunlight, this isn’t always reliable in the UK. Shorter daylight hours and more time spent indoors can all limit sun exposure, particularly for babies and toddlers who are well covered up.1 “At birth, babies have only small vitamin D stores and these can drop quickly if intake isn’t maintained,” Madalena explains.
Supporting healthy bone, teeth and muscle development during childhood, means a consistent source of vitamin D matters from the very start.2 “Vitamin D is essential for healthy growth and development in babies and young children, particularly when it comes to building healthy bones and teeth,” she adds. You’ll find plenty of information out there about vitamin D, vitamin D deficiency and vitamin D benefits – but the key thing to know right now is this: children need a regular, reliable source of vitamin D to grow and develop properly.
Why is vitamin D deficiency so common in children?
Despite its importance, vitamin D deficiency is one of the most common nutrient deficiencies worldwide.2 In the UK, around one in five people have low vitamin D levels, and children are no exception.3
Your child may be at higher risk if they:
- spend lots of time indoors
- have darker skin
- live in the UK
- don’t eat foods rich in vitamin D – many aren’t typically eaten by young children, which is why infant formula is fortified with vitamin D by law in the UK
- are breastfed without a supplement
Low vitamin D can affect bone strength and muscle function and, in severe cases, may lead to rickets – a condition that causes soft, weak bones in children, which can affect growth and development.3,7 “In infants and young children, deficiency can have serious consequences, including soft or weakened bones,” Madalena warns. “If you have concerns about these sorts of deficiencies in your children, always ask a healthcare professional. But incorporating a daily vitamin D supplement or including vitamin D–rich and fortified foods in your child’s routine is a simple and effective place to start.”
Low vitamin D symptoms to watch out for
Many children with low vitamin D don’t always show obvious signs, but possible symptoms can include:
- muscle weakness or cramps1
- bone pain or tenderness1
- tiredness or low energy1
If you’re concerned, always speak to your GP, who can check vitamin D levels with a simple blood test.7
Vitamin D for babies and children – how much do they need?
UK health guidelines recommend the following daily intakes:
- breastfed babies (0–12 months): 8.5–10µg1,6
- formula-fed babies: No supplement needed if they have more than 500ml of formula per day1
- children aged 1–4 years: 10µg1
- children aged 5 years and over: 10µg, particularly during autumn and winter1,6
“Research shows that around 5–10 micrograms per day is enough to maintain healthy vitamin D levels in infants during the first year of life,” Madalena says. Because diet and sunshine alone are rarely enough, many parents choose vitamin D drops or sprays to make daily supplementation easy.
How to get vitamin D into your child’s routine
Children can get vitamin D from:
- sunlight – limited and seasonal in the UK1
- food – although only small amounts are found naturally in some foods4
- vitamin D supplements – the easiest option1
Alongside a balanced diet, a daily supplement an easy way to help maintain healthy vitamin D levels
Choosing a good vitamin D supplement for kids
The best vitamin D supplement is one your child will take consistently.
Popular options include:
“A supplement that fits easily into your child’s daily routine is far more likely to be taken consistently,” says Madalena. A good vitamin D supplement should provide the correct dose for your child’s age and fit easily into daily routines.
Is it safe to give children vitamin D supplements?
In short, yes. Vitamin D supplements for children are carefully formulated and safe when taken as directed.1 “When used appropriately, vitamin D supplements are a safe and effective way to support children’s nutritional needs,” Madalena reassures.
Always:
- follow the recommended dosage
- avoid using multiple supplements containing vitamin D
- read labels carefully
- ask a GP if you’re unsure about anything
Treating vitamin D deficiency in children
If vitamin D deficiency is diagnosed, your GP may recommend a higher-dose supplement for a short period, followed by a maintenance dose. Levels are usually monitored to ensure they return to a healthy range.7
FAQs
Most children need 10µg per day. Breastfed babies need a vitamin D increase, while fully formula-fed babies don’t – unless they’re weaning and drinking less formula, in which case vitamin D will need to come from food or supplements.1
While sunlight and food are key sources of vitamin D, supplements are still one of the easy options. Many parents find sprays or drops easier to give than tablets, and some opt for specific children’s vitamin D products. Drops can be especially helpful for under-3s who can’t have gummies, as they’re easy to mix into drinks or yoghurt. You can also increase intake through vitamin D–rich or fortified foods, such as certain cereals and yoghurts.1
Always follow age-specific guidance on the product label or advice from a healthcare professional.1
The final say
Vitamin D may be easy to overlook, but it plays an important role in your child’s development. Many children don’t get enough through sunlight and food alone, particularly during the autumn and winter months. A daily supplement helps ensure consistent intake and supports healthy growth from the very start. “Supporting adequate vitamin D intake from an early age helps protect bone health and supports normal growth and development,” Madalena concludes.
If your child is spending time outdoors, it’s important to think about sun protection too – our guide on why we should wear SPF explains why it matters for children’s skin and how to help keep them protected while they play. And if you’re looking for more ways to support their growth and development, our article on the best brain foods for kids is full of simple, everyday ideas.
Disclaimer - This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. NHS. Vitamins for children [Internet]. nhs.uk. 2020. Available from: https://www.nhs.uk/baby/weaning-and-feeding/vitamins-for-children/
2. Palacios C, Gonzalez L. Is vitamin D deficiency a major global public health problem? The Journal of Steroid Biochemistry and Molecular Biology. 2014 Oct;144(144):138–45.
3. British Nutrition Foundation. Vitamins and Minerals - Nutritional Information [Internet]. British Nutrition Foundation. 2023. Available from: https://www.nutrition.org.uk/nutritional-information/vitamins-and-minerals/
4. Mendes MM, Hart KH, Botelho PB, Lanham-New SA. Vitamin D status in the tropics: Is sunlight exposure the main determinant? Nutrition Bulletin. 2018 Oct 11;43(4):428–34.
5. Ericson J, Palmér L. Cessation of breastfeeding in mothers of preterm infants—A mixed method study. McDermid JM, editor. PLOS ONE. 2020 May 15;15(5):e0233181.
6. England PH. PHE publishes new advice on vitamin D [Internet]. GOV.UK. 2016 [cited 2026 Jan 8]. Available from: https://www.gov.uk/government/news/phe-publishes-new-advice-on-vitamin-d#
7. NUH. Vitamin D deficiency in children [Internet]. NUH. 2020. Available from: https://www.nuh.nhs.uk/vitamin-d-deficiency-in-children/
8. NHS. Vitamin D - Vitamins and Minerals [Internet]. NHS. 2020. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
Related to this article
