Maybe you too have been hit by “alphabet confusion” and you still don’t know which vitamins to use to support your child’s development and immunity. Your uncertainty in their choice is natural. To a large extent, it can be 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 deficiency affects up to 1 billion people worldwide1.
Sunshine vitamin for the whole 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 D2, which is found in plant foods, and vitamin D3, which is found in animal products. Vitamin D3 increases vitamin D levels in the blood and affects more than 2,000 genes in the body. It is one of the most important nutrients for children because it helps with their growth, development and supports their overall well-being.
Do you know that… we need the sunshine vitamin throughout our lives, from infancy to the old age? Our body needs it to maintain optimal levels of calcium and phosphorus. As well for the development of immune cells, bone mineralization, regulation of protein production and much more2.
5 reasons why vitamin D3 is so important for children
- Stronger bones
Calcium and phosphorus are essential for better bone density, stronger teeth and the skeletal system. However, without vitamin D3, the body is unable to absorb these substances. Calcium and phosphorus deficiency in children can lead to postural defects, deformities, increased bone fragility, tooth decay and, in infants, delayed teething and walking. A significant deficiency of vitamin D3 threatens the development of severe rickets.
- Better immunity
The latest medical study has revealed that vitamin D3 stimulates a key part of the immune system that provides the first line of defense against viruses and bacteria3. It also protects against flu and respiratory viruses. For this reason, it is considered an important part of covid disease prevention.
- Prevention of critical illnesses
Many scientific studies have shown that vitamin D3 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 diseases4.
- Weight regulation
Vitamin D3 deficiency can lead to unhealthy weight gain and obesity5. According to the World Health Organization (WHO), 39 million children are obese and this number is constantly increasing6. Childhood obesity leads to various types of diseases, including metabolic disorders and diabetes. In adulthood, it can shorten life expectancy.
- Better mood, emotional comfort
Sunshine vitamin regulates mood and reduces emotional discomfort. Children who spend enough time in the sun and have enough vitamin D3 are happier and more balanced. A new study by Finnish researchers found that daily vitamin D3 supplementation, which is higher than the recommended dose in early childhood, reduces the risk of psychiatric symptoms in school age7.
Do you know that… the most accurate way to find out the level of vitamin D in the body is a blood test?
How to ensure optimal levels of the sunshine vitamin
Vitamin D3 is essential for the normal growth and development of infants and children. Get to know its resources and include them in your child’s daily routine.
- Sun
The sun is the basic source of vitamin D. Its production can be increased by regular being in the fresh air. Infants and young children should be exposed to sunlight for short periods, ideally before 10 am and after 4 pm to avoid the strong midday sun. When staying in the sun, protect the child and yourself with appropriate means to avoid burns and sunstroke.
Do you know that… people with darker skin need up to fifteen times more sunlight to make the same amount of vitamin D as people with lighter skin8?
- Food
Vitamin D3 is naturally found in fatty fish such as salmon, tuna, mackerel or sardines, cod liver oil, egg yolks, cheese, milk, yogurts and beef liver? You can gradually introduce small amounts of these foods into your baby’s diet as a part of the transition to solid food.
- Food supplements
Breast milk is the optimal source of nutrition. It provides enough fats, proteins, carbohydrates, minerals and most vitamins necessary for the growth and development of the child. Naturally, however, it does not contain the necessary amount of vitamin D3, which can be supplied by proper supplementation. Its supply 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 infant formula in a dose of 400 to 600 IU per day.
What to look for when choosing a supplement for your child
Ingredients
Carefully read the information on the product label. If it lists ingredients you don’t know or don’t understand, research them.
Do you know that… for better absorption of vitamin D, you can include vitamin K, magnesium and zinc9 in your diet?
Credibility
A higher price of a product does not necessarily guarantee its higher quality. When buying a supplement, look for a brand that is reputable and you can verify it. It’s a good idea to look around for independent reviews. If you are not sure, discuss the choice of supplement with a doctor or nutritional specialist. Give preference to products of local origin with certification.
Dosage
Focus on supplements specially developed for babies and children.
Form
The best supplement is the one that the child likes and at the same time is the easiest to absorb:
- Drops are ideal for babies and toddlers. They can be applied directly to the tongue, nipple if you are breastfeeding, or to formula, expressed milk, juice or a small amount of food.
- Spray is suitable for children who do not like tablets or are unable to swallow them. Chewable Lozenges – A “gummy” version of vitamin D3 may suit children who are picky eaters. However, they contain added sugar.
- Tablets are intended for older children who can swallow tablets.
Do you know that… olive oil maximizes the absorption of vitamin D3? In the form of drops, it can be used by all members of the family – from the smallest to the elderly. Olive oil does not irritate the digestive system. It is rich in healthy monounsaturated fats and antioxidants.
Zdroje:
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/
