For years we’ve been taking the advice of dermatologists and slathering our kids with a high-SPF sunscreen in order to protect them from skin cancer. In fact, they’re so slippery sometimes in summer that they squirt out of our arms when we hug them. (Well, almost.) Even as we head into the fall and winter months, we’re warned not to completely pack the sunscreen away. But now the word is that many American children have too-low levels of vitamin D, the so-called sunshine vitamin. This could put them at risk of a bone-weakening disease called rickets, along with other health problems later in life. So what’s a mom to do? Is there a middle ground? Here’s what we found out and want to share.
What’s the Real Risk?
Seventy percent of U.S. kids have vitamin D levels that are below medical recommendations and nearly 10% (that’s 7.6 million) are significantly deficient. This includes all age ranges, from babies to teens. African American and Mexican American children are particularly at risk.
What’s Going On?
The first (and biggest) culprit is that kids just aren’t outdoors as much as they used to be. And when they are, they may be covered in sunscreen. This prevents skin cells from naturally manufacturing vitamin D when exposed to sunlight. The second reason is that kids aren’t consuming enough vitamin D in their diets. When we were growing up, our moms encouraged us to drink three glasses of milk per day, which delivers 75% of our daily D requirement. But now that good old milk has to compete with sports drinks, sodas, flavored waters, and juice for our kids’ thirsts.
What’s the Big Deal?
D is a foundational vitamin, meaning it supports good health in many different ways. If kids don’t get enough of it, they can develop rickets or a softening of the bones, which can lead to fractures and deformities. That’s because without adequate levels of D, calcium can’t be fully absorbed by the body. Later in life, D deficiencies have been linked to heart disease, some cancers, diabetes, obesity, tooth decay, immunity problems, depression, sleep disorders, and even multiple sclerosis.
What to Do?
Relax. This is a simple fix. Just make sure your kids get about 10 minutes of natural sun a few times a week (if they’re not so sun-sensitive they’ll burn), then put on the sunscreen. (Having them in a sunny car seat or window doesn’t count because glass filters beneficial ultraviolet B light.) And start reading food labels and pushing products with high levels of D. These include fortified milk, orange juice, and cereals, plus yogurt, salmon, tuna, and whole eggs. Vitamin D supplements are also an option; in fact, the American Academy of Pediatrics recommends them for breast-fed babies. Supplements can also help if your child can’t handle the sun a bit, has dark skin, or lives in a northern (less sunny) climate. Check with your pediatrician for specifics on what’s best for your child.
Don’t Forget Yourself
Fifty percent of adults also have low D levels. Although the recommended daily allowance for kids and adults up to age 50 is 200 international units (IU), some experts argue it should be higher. You can ask your doctor what’s right for you and if it might help to have a vitamin-D analysis with your next blood test.
Comments from Members
I've been giving my kids Vitamin D supplements for over a year now since we live in Wisconsin and I find them not really getting sick like they used to!
My doctor told me to take a D 1000 IU suppliment and I noticed my mood and energy level improved greatly!
For years I thought that sunscreen was getting into too many products....go outside for 15 minutes , put your face up to the sunshine and enjoy ...but be SMART ...don't do it at noon time...or when the sun is at it's strongest....Common sense rules!!!
I give my child Flintstone's Vitamin D. He loves the taste and they are fun to eat. I have noticed him getting fewer colds. Now on to find some Vitamin D for myself!
I've done a lot of research on the web and found that there are so many conflicting ideas as to how much is enough or too much of vitamin D. But I give my kids and myself 1000 IUs a day during the winter months, and if we start to get cold or flu symptoms i bump it up to 4000 IUs for 3 days. Living in MN its especially important to suppliment in the winter months. The body stores vitamin D so you have to be careful not to get too much, but I've read on several medical sites that if you are really sick you can take up to 50,000 IUs for 3 days. Don't know if I'd ever try that much. Also, when looking for vitamin D suppliments, make sure that you get D3, NOT D2. Cod liver oil is a great source of vitamin D3, but the pills are often too large to make swallowing comfortable.
My kids do stay healthier when they get their regular multivitamins, I agree. But living in the South, we stay outside a good portion of the year. My family has tried to make it a point to keep the sunscreen on regularly.
I just heard yesterday that by maintaining proper levels of Vitamin D, your body will be more able to resist the swine flu. That's reason enough to take it.
I will look into this a little further before I start adding more vitamins to my list.
I take 1000 IU D3 a day. and I when to the doctor with my husband just last week and his doctor ask him if he was taking vit. D3. He told us everyone should be taking it. My husband is taking it now.
THere is a great article here http://www.naturalnews.com/SpecialReports/Sunlight.pdfTHis is an interview with a doctor specifically talking about Vitamin D and it's benefits to the body. I found it very useful.
I went to see my Doctor for a 50 year check up and was very surprised to find my Vitamin D was actually low. I take multivitamins, eat Yogurt and drink milkand stay very active with outside sports. I am now also taking 1000 IU daily.
I've started fish oil with vitamin D and feel more energy and not as likely to reach for the yummy cookies late at night. I also supplement my children with fish oil gummy's. Lastly, if they are only going to be outside less than 30 minutes and NOT between 10 and 2, then no sunscreen. They haven't gotten sick (or sunburnt) this past year.
My doctor recommended Vitamin D for me about a year ago. Wow. It has made a huge difference in my energy levels! Since adding Vitamin D to my supplements, I have also been sick much less frequently! Pretty awesome!
I have just bought me some vitamin D, I have heard so many good things about it and have never tried it before, I thought that if it helps you like I have heard it does, than it must be worth trying. I will keep everyone posted on how it worked for me.
I am going to try adding some more vitamin D to my diet. Thanks!
Any time I feel too slumpy to do much of anything my mom always hears it in our chats on the phone and tells me to get outside and get my D's. It's funny that many people from cooler states lament the chill, but here in Texas where it gets hot as an oven with triple digit days much of the summer months it is very easy to hide inside with the air conditioner and miss out on those much needed rays of sun!
Os this is such good material!! I feel good that I've been giving my kiddos a multivitamin daily!
