Vitamin D is a fat-soluble vitamin that is not only a nutrient we can get from food, but it is also a hormone our bodies can produce when exposed to UV light from the sun. In the body, vitamin D works to maintain adequate amounts of calcium and phosphate in the blood and build and maintain bones ¹. Additionally, vitamin D also helps to reduce inflammation, lower the risk of cancer, and regulate several body processes, including glucose metabolism and immune function ^1-3.

In order for kids to get enough vitamin D to maintain all of vitamin D’s important functions within their growing bodies, the Institute of Medicine recommends that infants receive 10 mcg of vitamin D daily and children over 1 year of age and adults younger than 71 years of age receive 15 mcg of vitamin D daily 1. However, these recommendations are widely debated with many health professionals and scientists questioning whether or not 10-15 mcg/day is enough for infants, kids, and adults to get the true benefits of vitamin D adequacy. In fact, some professionals are starting to believe that true vitamin D needs may be 3-4 times more than the amounts the  Institute of Medicine currently recommends ^4-6.

When it comes to food and dietary supplements, vitamin D comes in two main forms–vitamin D2 (also known as ergocalciferol) and vitamin D3 (also known as cholecalciferol). These two forms of vitamin D differ in only 1 place in their chemical structure, yet this slight difference significantly changes how well our bodies are able to absorb the vitamin. Research has shown that our bodies are better able to absorb vitamin D3 making it more effective than vitamin D2 at raising our levels of vitamin D in our blood ^7-8.

As I mentioned before, vitamin D is considered the “sunshine vitamin,” because our body can convert a special form of cholesterol in our skin to active vitamin D in the presence of UV light from the sun. With as little as 5-30 minutes in the summer sun at least twice a week, our bodies are typically able to produce enough vitamin D from the sun alone ¹. It is important to note though that all conditions need to be perfect in order for this vitamin D synthesis to take place according to plan. The peak UV exposure is between 10am to 4pm and your children would need to have their face, arms, hands, and legs exposed without sunscreen in order to get enough UV light exposure for vitamin D synthesis to occur. Of course, we do not want your children to get burnt, which is why I typically recommend waiting 10 minutes after going outside before applying your child’s sunscreen. This allows them to get some vitamin D synthesis from the sun without damaging their skin.

When it comes to food, there are only a few sources of vitamin D. Fatty fish, such as salmon, tuna, & mackerel, and fish liver oils are considered the best sources of vitamin D3 ¹. Additionally, beef liver, cheese, and egg yolks contain small amounts of vitamin D3, while mushrooms contain small amounts of vitamin D2 ¹. Additionally, most cow’s milk in the United States and Canada is fortified with vitamin D, typically in the form of vitamin D3 ¹. Most other vitamin D-fortified foods, such as orange juice, cereal, and plant milks, and even many dietary supplements are fortified using vitamin D2, since it is the cheaper alternative ¹. 

Given vitamin D’s essential role in helping kids develop strong bones and the fact that vitamin D is not naturally found in many foods, many parents often wonder whether or not their child needs a vitamin D supplement. This question is raised even more when parents hear that 18.3% of American children & adults are considered to have inadequate levels of vitamin D and an additional 5% are considered to be vitamin D deficient ⁹. Vitamin D supplements can be a helpful addition for many families, especially those at risk of vitamin D inadequacy. This is especially true for those that have dark skin as 17.5% of non-Hispanic black Americans have been shown to have inadequate amounts of vitamin D in their blood compared to only 2.1% of non-Hispanic white Americans ⁹. Many other people are also at risk of low vitamin D levels, including breastfed infants, who are recommended to get 400 IU of vitamin D daily for the first year of life, newborns consuming less than 1 liter of infant formula daily, older adults, those with limited sun exposure, and those who are obese, have undergone gastric bypass surgery, have IBD, or live in northern climates ^1,9,12.

This is why we decided to add vitamin D to all four of the Tiny Sprouts Organic Superseed Boosters, including the Organic Milled Flaxseed Booster, Organic Milled Chia Seed Booster, Organic Hemp Hearts Booster, and Organic Digestion Booster! We understand the importance of vitamin D for your little ones as they continue to grow and know that too many children (and adults) are not getting enough vitamin D every day. Our boosters contain VegD3, a certified organic, plant-based vitamin D3. We carefully chose this unique vitamin D3 to ensure that we had a vegan source of vitamin D3 as most plant-based vitamin D sources are in the vitamin D2 form and most vitamin D3 found in supplements comes from lanolin in sheep’s wool. Our boosters offer toddlers aged 1-3 years old 25% of their vitamin D needs for the day ¹. We believe this allows everyone to get the optimal form of vitamin D they need to boost their vitamin D status, including those who are already taking a vitamin D supplement.

Vitamin D deficiency may occur for a variety of different reasons from lack of vitamin D in the diet, limited exposure to optimal sunlight, poor absorption of vitamin D in the body, or having an increased metabolic need of vitamin D. Vitamin D deficiency can also have severe consequences. In children, vitamin D deficiency can cause rickets, a disease characterized by poorly mineralized bone tissue that results in soft bones and bone malformations ¹. In adults and adolescents, vitamin D deficiency can lead to osteomalacia, which like rickets can cause bone deformities and weak bones ¹. If you or your children have any of the early signs of vitamin D deficiency, including bone changes, bone pain, muscle weakness, and/or muscle aches, it is important to talk to your doctor or your child’s pediatrician about testing your or your child’s vitamin D levels ^1,10-11.