The Endocrine Society recently updated its vitamin D recommendations. The last update was in 2011.
Picture of a drawing of the sun and the letter D made out of vitamin D capsules.
As you may know, vitamin D deficiency is a common nutritional deficiency worldwide. Please see my previous article on vitamin D deficiency dated 10/25/23,
Vitamin D controls calcium balance, strengthens bones, prevents rickets, and is vital for muscle contractions, and heart and immune function.
The recommendations for vitamin D supplements from birth to one year remain the same - 400 IU (10 mcg) daily with vitamin D drops. This applies to all infants.
For ages 1-18 years, they recommend “vitamin D supplementation to prevent nutritional rickets and potentially lower the risk of respiratory tract infections.”
This daily vitamin D supplementation may come from foods, vitamins with vitamin D, or a vitamin D supplement such as pills or drops.
The recommended daily amount to prevent rickets is a minimum of 600 IU (15 mcg) and up to 1200 IU (30 mcg) daily. For a growing child, the impression is that the previously recommended 600 IU dose is low and 1200 IU is a better prevention dose.
To lower the risk for respiratory infections, the dose in clinical trials ranged from 300-2000 IU daily, with an average of 1200 IU (30 mcg).
A dose of 1200 IU daily is thought to prevent rickets and lower the risk of respiratory infections.
The society does not recommend additional vitamin D over the already recommended amount of 600 IU daily for adults 18-50.
They also do not recommend routine testing of vitamin D levels for healthy children and adults of any age.
Pregnancy requires higher doses of about 2400 IU or 60 mcg daily.
Question: Can you get enough vitamin D in your diet?
Answer: It is challenging! If you don’t drink milk or eat dairy, it is nearly impossible.
Question: What foods are rich in vitamin D?
Food sources of vitamin D including seafood, butter, cheese, eggs, and mushrooms.
Answer: The only foods with naturally derived vitamin D3 (the more active form) are from animal sources. The richest source is from fatty fish, including
Salmon
Mackerel
Trout
Sardines
Tuna
Cod liver oil
Other sources include
Beef liver
Red meat
Eggs
Fortified sources include
Dairy and non-dairy milks
Cheeses
Yogurt
Cereals
Orange juice
The lettering D3 made from vitamin D capsules. D3 is the active form of vitamin D and is naturally derived only from animal sources. When supplementing D3 is best.
Mushrooms are the only plant food with naturally occurring vitamin D but in the form of D2.
Despite these dietary sources, it is challenging to meet the daily requirements from food alone. With these new recommendations, some supplementation is needed. Getting sunshine also helps! About 15 minutes during the mid-day, several times a week is adequate. This is before applying sunscreen. Infants should not be exposed without protection.
Question: Can you get too much of a good thing?
Answer: Yes!
Vitamin D is a fat-soluble vitamin, along with vitamins A, E, and K. Too much of these can be harmful. Too much D leads to too much calcium in the blood, causing nausea, vomiting, confusion, weakness, kidney stones, and abnormal heart rhythms.
In summary, the newest guidelines recommend higher doses of vitamin D for all children/adolescents/teens to keep bones healthy. There is no change for dosing infants. The range of doses gives flexibility based on dietary intake, so pay attention to your child’s eating habits and supplement accordingly.
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