Vitamin D and everything every parent should know about it
Perhaps you have also been affected by the "alphabetical confusion" and still do not know which vitamins to support the development and immunity of your child. Your uncertainty in their choice is natural. It can be largely caused by the confusing offer of supplements on the market and the existence of subcategories of most vitamins, which makes it difficult to navigate their use and effects. The "sunshine vitamin" is no exception. Vitamin D, a deficiency of which affects up to 1 billion people worldwide 1 .
Sunshine vitamin for life
Vitamin D is a unique type of nutrient. Unlike other vitamins, it is not found in most foods and the human body begins to produce it in response to sunlight. It has two forms: vitamin D 2 , which is found in plant foods, and vitamin D 3 , which is found in animal products. Vitamin D 3 It increases blood levels of vitamin D and affects over 2,000 genes in the body. It is one of the most important nutrients for children, as it helps with their growth, development and supports their overall well-being.
You know that... Do we need the sunshine vitamin throughout our lives, from infancy to old age? Our bodies need it to maintain optimal levels of calcium and phosphorus. It's also needed for the development of immune cells, bone mineralization, regulation of protein production, and much more 2 .
5 reasons why vitamin D3 is so important for children
Stronger bones
Calcium and phosphorus are essential for better bone density, stronger teeth and a healthy skeletal system. Without vitamin D 3 However, the body is unable to absorb these substances. A lack of calcium and phosphorus in children can lead to posture problems, deformities, increased bone fragility, tooth decay, and in infants to delayed teething and walking. With a significant deficiency of vitamin D 3 there is a risk of developing severe rickets.
Better immunity
The latest medical study revealed that vitamin D 3 It stimulates a key part of the immune system that provides the first line of defense against viruses and bacteria 3 . It also protects against influenza and respiratory viruses. For this reason, it is considered an important part of COVID-19 prevention.
Prevention of critical illnesses
Many scientific studies have shown that vitamin D 3 It functions as a hormone and is closely related to the occurrence and development of many chronic conditions, such as tumors, autoimmune diseases, metabolic disorders or infections, or heart disease 4 .
Weight control
Vitamin D3 deficiency can lead to unhealthy weight gain and obesity 5 . According to the World Health Organization (WHO), 39 million children are obese, and this number is increasing 6 . Childhood obesity leads to various types of diseases, including metabolic disorders and diabetes. It can shorten life expectancy in adulthood.
Better mood, emotional comfort
The sunshine vitamin regulates mood and reduces emotional discomfort. Children who spend enough time in the sun and have enough vitamin D 3 are happier and more balanced. A new study by Finnish scientists has found that daily vitamin D3 supplementation, which is higher than the recommended dose in early childhood, reduces the risk of psychiatric symptoms in school age 7 .
You know that... The most accurate way to determine your vitamin D levels is with a blood test.
How to ensure optimal levels of the sunshine vitamin
Vitamin D3 is essential for normal growth and development in infants and children. Learn about its sources and include them in your child's daily regimen.
Sun
The sun is the main source of vitamin D. Its production can be increased by regular exposure to fresh air. Infants and young children should be exposed to sunlight for short periods of time, ideally before 10 am and after 4 pm, to avoid the strong midday sun. When in the sun, protect yourself and your child with appropriate means to avoid sunburn and heatstroke.
You know that... People with darker skin need up to fifteen times more sunlight to produce the same amount of vitamin D as people with lighter skin 8 ?
Food
Vitamin D3 is naturally found in fatty fish such as salmon, tuna, mackerel or sardines, cod liver oil, egg yolks, cheese, milk, yoghurt and beef liver? You can gradually introduce small amounts of these foods into your baby's diet as part of the transition to solid foods.
Dietary supplements
Breast milk is the optimal source of nutrition. It provides enough fat, protein, carbohydrates, minerals and most vitamins necessary for the growth and development of the child. However, it does not naturally contain the necessary amount of vitamin D 3 , which can be supplemented with proper supplementation. Its intake should not exceed 800 IU per day for pregnant and lactating women. It should be given to children from birth until they receive at least 500 ml of artificial nutrition in a dose of 400 to 600 IU per day.
What to look for when choosing a supplement for your child
Composition
Read the product label carefully. If there are ingredients listed that you don't know or understand, research them.
You know that... For better absorption of vitamin D, you can include vitamin K, magnesium and zinc in your diet 9 ?
Credibility
A higher price does not necessarily mean higher quality. When buying a supplement, look for a reputable brand that you can verify. It is a good idea to look for independent reviews. If you are unsure, discuss your supplement choice with your doctor or nutritionist. Choose locally sourced, certified products.
Dosage
Focus on supplements specially developed for infants and children.
Form
The best supplement is the one that the child likes and is also the easiest to absorb:
Drops They are ideal for infants and toddlers. They can be applied directly to the tongue, nipple if breastfeeding, or in formula, expressed milk, juice or small amounts of food.
The spray is suitable for children who do not like tablets or are unable to swallow them.
Chewable lozenges – “gum” version of vitamin D 3 may suit children who are picky eaters. However, they contain added sugar.
The tablets are intended for older children who can swallow tablets.
You know that... olive oil maximizes the absorption of vitamin D 3 ? In the form of drops, it can be used by all family members – from the youngest to the elderly. Olive oil does not irritate the digestive system. It is rich in healthy monounsaturated fats and antioxidants.
Resources: 1. https://www.ncbi.nlm.nih.gov/books/NBK532266/ 2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7731935/ 3. https://www.frontiersin.org/articles/10.3389/fimmu.2022.790444/full 4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5440113/ 5. https://www.sciencedirect.com/science/article/pii/S1043661823001494 6. https://www.who.int/news/item/04-03-2022-world-obesity-day-2022-accelerating-action-to-stop-obesity 7. https://scitechdaily.com/vitamin-d-supplementation-may-reduce-childhood-depression-anxiety-and-psychiatric-symptoms/?expand_article=1 8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4928729/ 9. https://pubmed.ncbi.nlm.nih.gov/32972636/
