Alphabet Soup! D is for…Vitamin D

Vitamin D is making headlines once again, with yet another update to daily requirements.  As part of our Alphabet Soup Vitamin series, we attempt to sort out the ins and outs of Vitamin D for you.

What Does D Do? Vitamin D’s main job is to maintain normal levels of calcium and phosphorus in the blood, which are important for bone growth and maintenance.  Vitamin D may also play a role in providing protection from osteoporosis, hypertension (high blood pressure), cancer, and several autoimmune diseases.

The Downside of D-ficiency: Rickets occurs with vitamin D deficiency in children, causing bone malformations and bowed legs. A host of other problems have been linked to Vitamin D deficiency in children, as well.  If you are exclusively breastfeeding your infant, supplementation of Vitamin D is needed due to low levels in breast milk.

Can There Be Too Much D? Vitamin D is fat-soluble, and therefore stored in the body.  Toxicity is possible, and can lead to serious problems such as hypercalcemia, lung, heart, and kidney problems.  Intake should not exceed 1,000-4,000 IU per day, depending on the age of the child.

The D Diagnosis: A blood test can identify vitamin D deficiency.  Infants and children should be screened for deficiency if they have: poor growth, gross motor delays, exclusively breastfed, unusual irritability, dark pigmented skin, presence of Vitamin D lowering medications, mal-absorption syndromes or inflammatory bowel diseases, frequent fractures, low bone mineral density, obesity, low intake of vitamin D-rich foods, limited sun exposure, and high altitude residences.

The D Double-take: Often known as the “sunshine” vitamin, about 90% is made by the body when skin is exposed to UVB rays from sunlight.  Experts believe that as little as 10-15 minutes in the sun three times a week is sufficient to meet needs.  The other 10% comes from food, which is made easier with Vitamin D fortified products.

Getting D in your Diet: Oily fish, such as tuna, mackerel, sardines, salmon, and cod liver oil are great naturally rich sources of Vitamin D.  Enhanced and fortified foods include eggs, milk, orange juice, and cereal.  Just be sure that the packaging indicates that vitamin D has been added. Fortified milk is the main source of vitamin D for Americans.  Shoot for 3-a-Day of dairy products (this little tracker will help you) and a variety of sources.

So, How Much D a Day? Adequate levels of intake for infants are 400 IU/day with a maximum of 1,000 IU/day for infants 0-6 months of age and 1,500 IU/day in infants 6-12 months of age.  Children and teens 1-20 years of age should get between 400 and 600 IU/day.  Check out the newest report from the Institute of Medicine.

Vitamin D is crucial for any growing child.  Whether it’s the sunshine of your active life, or your family table, the benefits are the same.  Getting a mix of both is the best way to ensure your kids are covered.  Yet another reason to eat a good breakfast and spend more time playing outdoors!

Contributing Author:  Cami Ruark