How to Choose a Vitamin D Supplement for Your Child
You’ve heard people shouting from the rooftops about vitamin D and how important it is…but why? And how on earth do you choose one?
Vitamin D is a fat-soluble vitamin that your body needs to maintain good health. It’s a vital nutrient for a child as it helps with the absorption of calcium which contributes to sufficient growth and development as well as the strengthening and repairing of bones. It can be tricky for your child to get enough vitamin D because it isn’t in a lot of common foods. Fatty fish such as salmon, trout, and tuna are among some of the best sources, but beyond that, other foods including fortified products (plant-based milk, cereals), egg yolks, mushrooms, cheeses, and yogurts only provide minimal amounts.
So let’s look to the sun right?
You may have heard that the sun is an excellent source of vitamin D. This is true as your body makes vitamin D when bare skin is exposed to the sun. However, UV radiation from the sun can be harmful and contribute to skin cancer. It is recommended to use sunscreen with SPF which means that vitamin D absorption is limited. The majority of children and adults in Canada, where we live, are at risk for vitamin D deficiency because of the cold and cloudy winter months making absorption from the sun minimal. This along with sun safety recommendations and limited food options with the vitamin make supplementation a good idea for you and your child.
Luckily, there are many options for vitamin D supplements that ensure your child can meet their needs. Although there are lots of vitamin D supplements on the market, not all are created equally. There are important components to look for when you are picking a supplement for your kiddo.
SO, what should you look for in a vitamin D supplement?
First off, if you really want to know what is going on in your child’s body, a blood test will show you where their vitamin D levels are at. We know…blood work is not the most accepted form of entertainment for your child, but it’s an option if you are concerned. The results will tell you whether they are deficient, insufficient, sufficient, or have optimal vitamin D levels.
Vitamin D is one nutrient that most children and adults do need to supplement and is relatively safe to do so.
When you are shopping for vitamin D supplements, pay attention to the ingredients. Many products can have sugars, as well as artificial flavorings and colors added, which aren’t really needed.
1. VITAMIN D3
It is important to understand that vitamin D comes in 2 forms: D2 and D3. Vitamin D3 is found in animal-sourced foods whereas D2 is found in plant-based and fortified foods. The liver converts D2 and D3 into something called calcifediol. This the main form of vitamin D that circulates throughout the body (1). Studies have shown D3 to be more effective in raising calcifediol levels than D2 (2) so it is recommended to get a supplement with vitamin D3 whenever possible. This will be printed on the label so be sure to watch for it.
2. VITAMIN K2
This one is really important. Bone fractures in healthy children and adults are becoming more common and vitamin D, vitamin K, and calcium are seen as the culprits. Similar to vitamin D, there are 2 types of vitamin K: K1 and K2. K1 is found in many leafy greens so it’s usually easy to get from foods. K2 on the other hand can be a challenge as it is mostly from fermented foods and high-fat dairy. Meat, eggs, cheese, and yogurts are common sources but have become less sufficient with industrialized farming practices (4). As a result, many children are also K2 deficient. K2 is also important for heart health, dental health and proper growth. Like D3, it is needed for maintaining healthy bones and preventing osteoporosis down the line.
Vitamin D & K Working Together
Vitamin D3 and K2 are a dynamic duo! Similar to Vitamin D, Vitamin K2 plays an important role in the body. Vitamin D works in the intestine to help absorb minerals such as calcium. K2 comes into play with the transportation of calcium. It makes sure the calcium in your body actually gets to the bones...where it’s needed (5). It’s like a tour guide for vitamin D.
3. Dosage
There are ‘basic’ dosage ranges for infants to adults. The recommended minimums that a person should get in a day varies. There are many factors that can increase these amounts but in general, the current recommendations are:
Infants (0-12 months) 400IU daily
Children (1-18) 600IU daily
* If blood work shows lower circulating levels, these amounts may need to be increased.
You can see our top picks for vitamin D in our online supplement dispensary.
The Bottom line
Research is showing that combining K2 and D3 in a supplement makes for a safer and more effective delivery of calcium (5). This can prevent fractures and strengthen the base of your child’s bones to prevent osteoporosis later in life. When looking at supplements for your child, make sure to check out this combo! They are available in a tablet, drop or spray form which can be easier for kids to take!
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Blog Contributor
KENDALL SARAVANAMUTTOO
WESTERN UNIVERSITY STUDENT
HONOURS SPECIALIZATION IN HEALTH SCIENCES
References:
Healthline. (n.d) Vitamin D2 vs. D3: What’s the Difference?
Shieh, A., Chun, R. F., Ma, C., Witzel, S., Meyer, B., Rafison, B., Swinkels, L., Huijs, T., Pepkowitz, S., Holmquist, B., Hewison, M., & Adams, J. S. (2016). Effects of High-Dose Vitamin D2 Versus D3 on Total and Free 25-Hydroxyvitamin D and Markers of Calcium Balance. The Journal of clinical endocrinology and metabolism, 101(8), 3070–3078. https://doi.org/10.1210/jc.2016-1871
Alberta Health Services [Internet]. Edmonton: Government of Alberta - Ministry of Health; c2019 [updated 2019 Oct; cited 2020 Aug 18]. Nutrition Guideline. Healthy Infants and Young Children. Vitamin D; [about 10 screens].
CanPrev. (2020, February 5). Differences and Benefits of Vitamin K1 vs. K2 https://canprev.ca/blog/differences-benefits-vitamin-k1-vs-k2/
Michał Karpiński, Janusz Popko, Katarzyna Maresz, Vladimir Badmaev & Sidney J. Stohs (2017) Roles of Vitamins D and K, Nutrition, and Lifestyle in Low-Energy Bone Fractures in Children and Young Adults, Journal of the American College of Nutrition, 36:5, 399-412, DOI: 10.1080/07315724.2017.1307791
