January 2011 Dr. Mama Question
Dear Dr. Mama,
My 14-month-old weighs 23 lbs. and is a healthy, happy toddler. My question is about how much vitamin D she should be getting, both in her diet and with supplements.
I’ve read about the benefits of higher amounts of D during cold and flu season to help support immunity, and also that most children don’t get enough from their regular diets. Then recently I’ve heard that TOO much can be dangerous. I’m so confused! What’s the right amount? I don’t want to cause her harm.
Wondering in Westview
Dear Wondering,
You’re in good company. The recent research is somewhat contradictory, and pediatricians and parents are both confused.
Whenever a medical or nutritional topic comes under debate I like to take a step back and look at the big picture. The fact that the ‘experts’ were so recently concerned that kiddos weren’t getting enough vitamin D, and now they’re just as concerned that they may be getting too much should give us pause. Until the dust settles a middle road is the safest bet.
The American Academy of Pediatrics recommends that children who drink less than one liter (about a quart) of milk a day take 400 IU of supplemental vitamin D each day. Good sources include:
- Sunlight. The body makes Vitamin D when skin is exposed to UV rays. A small amount of outside time (5-15 minutes) can provide about 100 IU.
- Multivitamins. Most children’s chewables or drops contain the recommended 400 IU.
- Foods such as vitamin D fortified milk, dairy products and cereals; fatty fish including salmon, tuna and sardines, and eggs are all excellent sources of vitamin D.
Taking too much vitamin D can cause a number of side effects, however scientists don’t all agree on how much is too much. The National Institutes of Health has set the maximum upper limit at 1,000 IU daily for children up to age 12. You can’t get too much vitamin D from sunlight and food sources, but over-supplementation can result in excess. Until all the experts are on the same page, the recommended dose is adequate but won’t overdo it. Sometimes it’s hard to keep up with all the conflicting advice out there, but good for you for trying!
~ Dr. Mama
