Vitamin D for children: Does supplementation make sense?

Woman holding and laughing with a child at the beach during sunset.

As a parent, you only want the best for your child - strong teeth, healthy bones and a strong immune system. Vitamin D3 plays a crucial role in this in conjunction with vitamin K2 . But how do you ensure that your child is adequately supplied? And when might it be useful to supplement vitamin D? In this article, you will learn what you should pay attention to in order to best support your child's health.

Two children doing cartwheels on a sunny day in a park.

Why do children need vitamin D?

Vitamin D is not actually a classic vitamin, but rather has hormone-like properties. One of its most important tasks is the regulation of calcium-phosphate metabolism . In combination with vitamin K2, it supports the incorporation of calcium into the bones, which is of key importance for bone health and strong teeth . The vitamins also play a major role in the immune system and muscle strength. A sufficient supply of calcium and vitamin D is particularly important for children and young people in the growth phase, as this is when bone formation takes place.

Why is vitamin D lacking in winter?

The body produces 80 to 90 percent of the vitamin D it needs through the skin itself - with the help of UVB rays. This works well in summer, but in autumn and winter the sunlight is often too weak in our latitudes. One indication: if the shadow is longer than the body, the skin produces hardly any vitamin D. However, the body stores it in fat and muscle tissue and uses it up in winter. Vitamin D can also be absorbed through food, but only in very small quantities. It is found in fatty sea fish, mushrooms, milk, eggs and liver.

Two kids playing catch with a ball in a grassy field.

A mother and child admire autumn leaves in the sunlight.

How much vitamin D do children need?

Depending on their age, children need different amounts of vitamin D to develop healthily. According to the German Nutrition Society (DGE), the recommended daily vitamin D intake is 400-800 IU (international units) for infants up to one year of age. For toddlers and children over one year of age, the DGE recommends a daily intake of 600-800 IU to support bone health and the immune system.

How do you notice a vitamin D deficiency in children?

A vitamin D deficiency in children can manifest itself through various symptoms that often begin subtly. Common signs are tiredness, weakness, irritability or mood swings. Children may also complain of muscle pain or have difficulty walking. Increased susceptibility to infections, slower growth and, in severe cases, bone pain or deformity (rickets) can also indicate a deficiency. Since vitamin D is important for the healthy development of bones and the immune system, parents should pay attention to these signs and, if in doubt, consult a pediatrician.

Father and son playing joyfully in a grassy field.

Mother and daughter laughing outdoors on a sunny day.

How much vitamin D do children need?

Especially in the winter months, when there is less sunlight, vitamin D production in the skin can be insufficient. Regular time spent outdoors in sunshine, ideally 10-20 minutes a day, helps to support vitamin D levels. As this is often not enough, experts recommend targeted vitamin D supplementation for children, especially in the dark months. Vitamin D supplements for children in age-appropriate doses are a safe and easy way to meet needs and promote healthy development.

Conclusion: Targeted supplementation of vitamin D can be useful for children

A sufficient supply of vitamin D3 and K2 is essential for the healthy development of your child. Vitamin D plays a crucial role in bone development, muscle strength and strengthening the immune system. Since children should not be exposed to the sun for too long or too directly and the radiation is often insufficient in the winter months, targeted supplementation is usually a good idea . However, regular time spent outdoors should not be neglected, as exercise and fresh air have many positive effects on physical and mental development. It is important to maintain a healthy relationship with the sun and to find the balance between sufficient sunlight and sun protection.