Vitamin D is called the 'sunshine vitamin' because the sun is one of the most natural ways to make it. Here's how to make sure your child has enough and what to do if they don't.
1. Test, don't guess If your child has had a recent blood test, hopefully, they checked the Vitamin D level. If not you can order a 'blood spot' test from many suppliers (we often recommend this one and you can use SMC010 to get 10% off). Vitamin D toxicity is rare but we like to know levels so we can calculate how much extra to supplement if needed.
2. Optimal vs sufficient Medical reports will often just say your levels are 'normal' if it's above 50 nmol/ml as this is not considered deficient. We like to see levels 'optimal' to give the body the best possible levels and aim instead between 80 - 100 nmol/ml.
3. Sensible sun After six months of age, getting between 15 - 20 min without sunscreen in sunlight is a natural way to get Vitamin D. Note that heatstroke and dehydration is a risk if your child is in full sun - please use common sense and also take into consideration how fair they are and how likely they are to burn. We do NOT want sunburned kids!
I used to let my children run around in the sun for about 15 minutes before putting sunscreen on them to give them a bit of a boost. One of my children tans more easily than the other so I was always a bit more careful with the one with fairer skin.
Fun fact - you can only synthesise vitamin D from the sun if your shadow is shorter than you are (meaning the sun is direct enough to have an effect i.e. at sunset you won't get much of the UV rays needed). So no need to keep slathering on sunscreen if the sun isn't high enough in the sky.
4. Safe sunscreen Sunscreen can be full of toxic chemicals that are bad for us and the environment. Please only use sunscreen that is certified toxin-free and safe. We like Organic Children Sun Cream as it is natural and safe for both your child and sealife if your child is using sunscreen at the beach.
5. Salmon instead of sun Another way to get a dose of vitamin D is through oily fish including sardines, mackerel, anchovies, salmon and herring. We have a lovely salmon recipe on our website - just make sure you are buying wild salmon as the farmed salmon can contain toxins and very low levels of healthy omega 3 fats.
6. Supplements to the rescue If you still can't get enough through diet and sunlight, then supplementing is important. A lot of our children are dairy-free which means it's even more important to supplement. We always recommend a good Vitamin D with K for absorption - vitamins and minerals do not act alone and need each other in the right ratios. Read below for our Supplement of the week for more information.
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