Reliable guideline for children's health
What is Vitamin D?
Vitamin D (abbreviated as VD) is a fat-soluble vitamin with a cyclohexenylidene ring structure, belonging to the class of steroid derivatives. It plays a crucial role in regulating the metabolism of calcium and phosphorus in the human body, maintaining the normal function of the skeletal, nervous, and muscular systems. Additionally, Vitamin D is involved in regulating the differentiation, proliferation, and activity of tissue cells, as well as modulating the body's immune function. Children, due to their rapid growth and development, are one of the high-risk groups for vitamin D deficiency.
What are the dangers of vitamin D deficiency in children?
Vitamin D deficiency in children may lead to various health problems and potential hazards. Common diseases include rickets and tetany, which can lead to laryngospasm and even suffocation death when severe. Furthermore, vitamin D deficiency in children may increase the risk of respiratory infections, enteritis, allergic diseases, asthma, type 1 and type 2 diabetes, as well as osteoporosis in adulthood.
Sources of Vitamin D
Sources of vitamin D include sunlight exposure for skin synthesis, food, and vitamin D supplements. The human body can synthesize the required vitamin D through skin exposure to sunlight. If children have limited outdoor activities and consume fewer vitamin D-rich foods, supplementation with vitamin D preparations may be necessary.
How to determine if children lack vitamin D?
Determining whether children lack vitamin D typically requires blood tests. Doctors may recommend a 25-hydroxyvitamin D test, which is a routine method for measuring vitamin D levels in the body. Based on the test results, it can be determined whether children lack vitamin D and the degree of deficiency.
In addition to blood tests, vitamin D deficiency in children can also be preliminarily judged by observing common symptoms such as skeletal problems like fractures, rickets, or tetany; muscle pain or weakness; increased risk of infections, especially respiratory infections; fatigue, tiredness, or low mood; delayed growth or development, among others.
How to scientifically supplement vitamin D?
Sun Exposure:
Encourage children to engage in outdoor activities during the morning or late afternoon when sunlight is weaker to promote skin synthesis of vitamin D. According to expert recommendations, the following should be noted when children are exposed to sunlight:
• Summer: 6 to 8:20 to 40 minutes per day
• Spring and autumn: 3 to 5 months, 9 to 10 months: 30 to 60 minutes per day
• Avoid exposure between 10 a.m. and 3 p.m.
• Expose enough skin area
• Do not apply sunscreen, hats can be worn
• Avoid sun exposure through glass
Supplementing with Vitamin D Supplements:
According to the American Academy of Pediatrics (AAP) recommendations, all children shortly after birth need vitamin D. Infants under 12 months of age require 400 international units (IU) of vitamin D per day. Toddlers, older children, and adolescents need 600 IU of vitamin D per day. As more evidence shows the benefits of vitamin D for lifelong health, the American Academy of Pediatrics raised the recommended daily intake of vitamin D for children in 2008. Because vitamin D is important and most children cannot obtain enough vitamin D through diet alone.
If your child is breastfed, they should obtain sufficient vitamin D through a daily supplement of 400 IU. Unless the infant drinks 32 ounces of infant formula every day, they also need an additional 400 IU dose of vitamin D per day. If adolescents have inadequate vitamin D intake in their diet, supplementation may be necessary.
Consuming Foods High in Vitamin D:
Research suggests that consuming foods high in vitamin D can maintain the health of multiple systems, including the skeletal, immune, cardiovascular, and nervous systems, while also helping to improve mood and emotional states. The following foods are rich in vitamin D:
• Salmon (wild-caught and farmed): 3.5 ounces of wild-caught fresh salmon contains 600-1000 IU of vitamin D, while the same amount of farmed fresh salmon contains 100-250 IU of vitamin D.
• Sardines (canned): 3.5 ounces of canned sardines contain 300 IU of vitamin D.
• Tuna (canned): 3.5 ounces of canned tuna contain 236 IU of vitamin D.
• Mackerel (canned): 3.5 ounces of canned mackerel contain 250 IU of vitamin D.
• Mushrooms (fresh and canned): 3.5 ounces of fresh mushrooms contain 100 IU of vitamin D, while the same amount of canned mushrooms contains 1600 IU of vitamin D.
• Hard-boiled eggs: 3.5 ounces of hard-boiled eggs contain 20 IU of vitamin D.
Therefore, parents can scientifically supplement their children with vitamin D through the above methods to promote their healthy growth.
