Vitamin D

Vitamin D is often called the "sunshine vitamin" because our bodies can produce it when exposed to sunlight. But what happens if we don’t get enough sunlight? How can we ensure we have enough vitamin D in our diet? Let's explore why vitamin D is essential and how you can get it through your food.

Why Do We Need Vitamin D?

Vitamin D is crucial for many reasons:

• Strong Bones and Teeth: Vitamin D helps our bodies absorb calcium, which is vital for building and maintaining strong bones and teeth.
• Immune System Boost: It helps our immune system fight off infections and illnesses.
• Mood Regulation: It can improve our mood and reduce the risk of depression.

Vitamin D is essential during all life stages, and is especially important during pregnancy, infancy and childhood.

• Adequate vitamin D during pregnancy is important for babies’ skeletal development, tooth enamel formation, and general growth and development.
• Vitamin D helps to improve bone health, especially in kids when bone mass is being built.

Sources of Vitamin D

While sunlight is a great source of vitamin D, it’s not always possible to get enough from the sun alone, especially during the winter months or if you spend a lot of time indoors. Here are some food sources rich in vitamin D:

• Fatty Fish: Salmon, mackerel, and tuna are excellent sources.
• Fortified Foods: Many foods, like milk, orange juice, and cereals, are fortified with vitamin D.
• Egg Yolks: Eggs, particularly the yolks, contain vitamin D.
• Cheese: Certain types of cheese also have some vitamin D.
• Mushrooms: Some mushrooms exposed to sunlight are good sources of vitamin D.

How much Vitamin D do I need?

The amount of Vitamin D you need depends on your age. Daily recommended amounts are listed in micrograms (mcg) and International Units (IU). The National Institute of Health suggests:

• Birth to 12 months: 400 IU (10 mcg)
• Children 1 – 18 years: 600 IU (15 mcg)
• Adults 19 – 70 years: 600 IU (15 mcg)
• Adults 71 years and older: 800 IU (20 mcg)
• Pregnant and breastfeeding teens and women: 600 IU (15 mcg)

Vitamin D for Breastfed and Formula-fed Infants

Partially or exclusively breastfed infants:

• Exclusively or partially breastfed babies should be supplemented daily with vitamin D shortly after birth for the first years of life. This is because breast milk alone does not provide babies with enough Vitamin D.
• Supplementation of 400 IU/day should continue until the baby is weaned to at least 1 qt (1 L) of vitamin-D fortified formula or whole milk.
• An alternative method is for the mom to supplement herself with 6,400 IU/day to support both her and baby's needs. She should check with her doctor before starting any supplementation. 
• Always discuss your baby’s individual needs with their healthcare provider.

Formula fed infants:

• Because baby formulas in the United States are fortified with vitamin D, fully formula fed infants will typically not need a vitamin D supplement. However, regardless of feeding method, all families should discuss their baby’s individual needs with their healthcare provider.  

 What Happens if You Don’t Get Enough Vitamin D?

Vitamin D deficiency can lead to several health problems:

• Weak Bones: Without enough vitamin D, bones can become thin, brittle, or misshapen. In kids, this can cause rickets, a condition where bones become soft and bend.
• Frequent Illnesses: A lack of vitamin D can weaken your immune system, making you more susceptible to infections.
• Fatigue and Weakness: Low levels of vitamin D can cause tiredness and muscle weakness.

Tips to Boost Your Vitamin D Intake

• Spend Time Outdoors: Try to spend some time in the sunlight each day. Even a short walk can help.
• Eat a Balanced Diet: Include foods rich in vitamin D in your meals. A balanced diet can help ensure you get enough of this essential vitamin.
• Consider Supplements: If you’re not getting enough vitamin D from sunlight and food, talk to your doctor about taking a vitamin D supplement.

Source: USDA Infant Feeding & Nutrition – A Guide for Use in WIC, National Institutes of Health Vitamin D Health Professionals Fact Sheet, Le Leche League