When we talk about Calcium, Vitamin D and Kids, the most important things that clicks in our mind are Strong Bones. Well, we can get calcium from dairy products and many other food items but Vitamin D’s main source is sunlight and we are going to discuss all about Vitamin D, health and growth of our kids.


Vitamin D is very important nutrient, it helps the calcium absorption in our body, hence helping in maintaining good bone health.


  1. Vitamin D helps in absorption of calcium in our bones. By proper calcium absorption,our bones get stronger, so, it is a super nutrient for growing kids too. As our bones get stronger, it lowers the chances of having osteoporosis, rickets, fractures and other bone problems.
  2. Lowers the risk of Cold, flu and influenza, especially in winters.
  3. Increase our immunity.
  4. Helps our babies,toddlers and kids in growing taller with good health, being physically active and strong.
  5. Helps us in lowering the chances of having diabetes.
  6. Best food for people of every age group, from newborn babies to teenagers, pregnant woman to menopausal women, every one need Vitamin D for maintenance of good health.
  7. It also helps us fight against different heart problems and also against cancer.


  • Sunlight
  • Fatty fish like salmon and tune
  • Fortified food like orange juice, bread and milk
  • Fish oil and cod liver oils.
  • Supplements


Sun exposure on regular basis with arm legs and face exposed in the sun, especially from 9 Am to 14:00-15:00. Dark skin need more time to be in the sun to get Vitamin D than white skin.


  • Babies from 0 to 12 months need 400 IU (10 mcg).
  • Kids from 1 to 18 yrs onwards up till 70 years of age need 600 IU (15 mcg).


  • Recurrent illnesses and infections.
  • Tiredness
  • Lethargy and fatigue
  • Recurrent pain in bones
  • Anxiety and depression
  • Body and muscle pain
  • Hair loss
  • Back Pain


If your child complains about pain in bones or any sort of pain in body especially back and legs, then you should consult a doctor so that your child can get his/her blood tests done to check blood Vitamin D levels and other dietary advises and preventive measures.


  1. Encourage your child to eat healthy especially fortified food as I have mentioned above along with dairy products.
  2. Go out with your kids for a walk or a trip to the nearest park, play and enjoy and have fun in sun light.
  3. Make sure your child takes Vitamin D supplements after taking doctor’s advice.
  4. Don’t let your child spend a lot of time using electronic tablets and mobiles sitting at one place.
  5. Talk to them about health and diet and everything related to our body and good health by showing them videos, books with pictorial demonstrations and cartoons and giving them knowledge by playing pretend play of mummy and child or patient and doctor.
  6. Tell them in their own childish way that if they want to grow healthy and taller, then how Vitamin D and Calcium is important for them, kids always love to learn via different plays in a way full of fun and giggles. Here, I am sharing a Cartoon Video Demonstration for kids to watch and discuss with mummy and daddy.<



  1. Vitamin D is good for so many things. I take it twice a day, especially in Winter months. It helps to keep me out of a Winter funk. Great information, thanks!

    • Hi Tammy, thank you so much for your comments.Taking Vitamin D supplement is very important to stay active and healthy, we also have to take Vitamin D from sunlight also.

  2. Thanks for sharing. My son had been complaining about leg pain for around 4 months, got him checked by GP who thought it was growing pain and would go away in 3 to 6 months without any treatment. Recommended some exercises but nothing helped. Then we started calcium and vitamin D supplement and his pain was gone in 2 weeks.

    • Hi Wajeeha, you are most welcome. Vitamin D deficiency is very common in growing kids especially if they are living in the region where sun very rarely appears and we usually mix it with growing pains, so consulting a doctor is very important for our kid’ proper check up if they complains about body and leg pain.

  3. Vitamin D is a very important supplement and it is very easy to become deficient in this especially for those who leave in climates where they get less sun. Those who live in Alaska have to take vitamin D in the winter months to keep from becoming deficient. I have to take vitamin D because I, unfortunately, have become deficient due to my epilepsy. What is the recommended dosage for children?

    • i Melissa, thank you so much for your comment, it is very important for our growing kids to have vitamin D in their diet to grow and to develop, taking care of our child’s health should be our top priority.

    • Hi Samreen, thank you so much for your comments, it is no doubt a great feeling when my reader like my work and find it useful and informative. Thank you once again:)

  4. Hi Sarah, yes vitamin D is a very important nutrient for us all and I think it often gets underestimated just how important it actually is so thanks for the reminder. You have covered all the ways of how to obtain it in your post which is very important information for all mothers.
    It’s always good to try and get out in the sunlight even if it’s for a limited amount of time as I always think you just feel so much better for it. Vitamin D really is the sunshine vitamin as it boosts your happiness levels too, and gives you more all round energy. This makes me happy that it’s nearly summer! 🙂

    • Hi Stefanie, thank you for your comment. It is very important for us to have proper Vitamin D especially fro the main source which is sunlight. It is not only important for making our bones healthy but it also gives us energy and also happiness as you have said:)

  5. I really didn’t think about the importance of vitamin D. But, thankfully I looked at my sons multivitamin and it has what he needs. We are also big salmon eaters in our house, we love it. Also living in the sunshine state has got to help. So, although I hadn’t thought about vitamin D, it appears we are covered. Thanks for sharing!

  6. I use vitamin D to help with my anxiety which gets a lot worse in the winter. I recently started giving my son a vitamin D tablet in the morning with his vitamin C in order to mitigate the fact that his classroom has no windows and he only goes outside at school for 20 minutes. I find that his attitude has improved slightly. Thanks for sharing the other benefits of vitamin D that I wasn’t aware of.

  7. Hi Sarah,

    This is a very informative article about the importance of vitamin D, not only for kids but for everyone.

    Today kids get even less vitamin D that the older generation because they are addicted to tablets and smartphones. So, they don’t play outdoors as much as they used to.

    That is a big problem not only because they get sedentary, but also because they miss crucial levels of Vitamin D from the sun.

    It’s good to warn parents about how bad this is.

    • Thanks for the comments, Stefan. I agree with you more and more kids are facing this deficiency. Parents really need to engage their kids in outdoor physical activities to keep them healthy and strong.


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