Vitamin D
Three in four U.S. teens don’t get enough vitamin D, which is essential for maintaining strong bones because it helps the body absorb calcium. Kids and teens should get 600 international units (IU) of vitamin D a day. Vitamin D deficiency can cause muscle fatigue and weakness. In children, vitamin D deficiency causes rickets, where bones become soft and bend.
How can I get more vitamin D in my kids’ diet?
- Very few foods naturally have vitamin D. Fortified foods provide most of the vitamin D in American diets.
- Fatty fish such as salmon, tuna and mackerel are among the best sources of vitamin D.
- Cheese and egg yolks contain small amounts of vitamin D.
- Almost all U.S. milk is fortified with vitamin D, but foods made from milk, like ice cream, are usually not fortified.
- The body makes vitamin D when skin is directly exposed to the sun. The best way to get the daily recommended amount of vitamin D is a 15-minute walk in the sun. If you’re spending more time than that in the sun, remember to cover up and wear sunscreen to prevent skin cancer.
- If your child isn’t getting enough vitamin D through diet alone, vitamin D3 supplements work best. Avoid the upper limit to prevent vitamin D poisoning (2,500-3,000 IU per day for kids 1-8 years old, and 4,000 IU per day for kids 9 years and older).
To learn more about our nutrition and athletic training services to help young athletes build strong bones, call (844) 41-ORTHO (67846).
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