Vitamin D: A Friend of Bones
Today we will continue the multi-part series on nutrition, specifically regarding vitamins and minerals. These dietary elements are a very important part of your child’s growth, and while a varied diet can be difficult with picky eaters, hopefully this series will help you understand why it is important to keep fighting for healthy food choices for your child.
Today we discuss Vitamin D.
What does it do for your body?
Vitamin D is essential for the body to function correctly. It helps the body to absorb calcium and phosphorus, both of which are necessary for bone growth. Without adequate Vitamin D, a disease process called “rickets” occurs, in which bones become fragile, thin, and misshapen and are prone to breaking. Vitamin D also helps prevent osteoporosis in older adults.
Vitamin D has also been shown to reduce inflammation in the body and help regulate immune function, blood sugar metabolism, and cell growth. It has also been studied extensively for possible effects on cancer, depression, cardiovascular disease, depression, Multiple Sclerosis, and type 2 Diabetes. Thus far, there has not been enough evidence to solidly prove Vitamin D to be effective at prevention and treatment of any disease process or body function other than bone health.
Where do you get it?
Vitamin D is acquired through certain foods, including eggs, butter, fatty fishes (salmon, sardines, tuna, mackerel), and Shitake mushrooms. Many foods in the United States are fortified with Vitamin D, including milk and plant milk alternatives, breakfast cereals, and some orange juices.
Our bodies also make Vitamin D when the skin is exposed to the sun’s UV rays. Unfortunately, many children and teens do not spend much time in the sunlight in certain areas – for instance, in the northern climates during the Winter. In addition, the use of sunscreen is now (correctly) used more often to protect against skin cancer but has the unfortunate side effect of interfering with this stimulation of Vitamin D production.
It is very important for breastfeeding infants to receive Vitamin D supplementation! While breastmilk is amazing, it does not contain adequate amounts of Vitamin D, and infants are only born with enough to last 2 months. Liquid formations of Vitamin D can be found over the counter, with other infant medications. Be sure to read the label for dosing instructions.
How much do you need?
Vitamin D doses are given in International Units, or IU, per day. This is typically found in the nutritional information chart on packaged foods and vitamins. In 2014 the American Academy of Pediatrics (AAP) recommended increased amounts of Vitamin D intake for children and teens, based on recent evidence of life-long benefits of adequate Vitamin D intake. Basically these recommendations are the following:
- Infants under 12 mo: 400 IU per day
- Children and adolescents: 600IU per day.
Deficiency in Vitamin D is unfortunately very common. Deficiency occurs when there is lower than recommended intake over time, either through dietary sources or limited sunlight exposure. Dietary deficiencies are more common in people who avoid dairy or who consume a vegan diet.
Is too much dangerous?
Yes. Excessive amounts of Vitamin D causes negative effects in the body. Since Vitamin D is tied to calcium absorption, too much Vitamin D causes the body to have too much calcium as well. High levels of Vitamin D and calcium lead to nausea, vomiting, muscle weakness, pain, and kidney stones, among others. In extreme cases, kidney failure, cardiac arrhythmia (abnormal heart rhythms), and even death has occurred. Excessive levels of Vitamin D are usually only ingested through dietary supplements, either through manufacturing errors or incorrectly prescribed amounts.
More information
https://www.healthychildren.org/English/healthy-living/nutrition/Pages/Vitamin-D-On-the-Double.aspx
https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
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