Vitamin D for Kids in Winter: Sources, Supplementation & Deficiency Prevention

Winter brings cozy blankets, hot chocolate, and shorter days. But those shorter days mean less sunlight, and that can affect your little one’s vitamin D levels. When kids spend less time outdoors and bundle up in layers, their bodies produce less of the sunshine vitamin, making winter a critical time to think about vitamin D.

Vitamin D plays a vital role in bone health, immunity, and even mood. During the fall and winter months, when the sun’s rays aren’t strong enough to help skin produce vitamin D, kids may need a little extra support. Understanding how much vitamin D your kids need, where to get it, and when to consider nutrition boosters can help you keep healthy habits on track all season long.

Why Vitamin D Matters in Winter

Vitamin D helps the body absorb calcium, which keeps bones strong and supports healthy growth. Beyond bones, vitamin D also plays a role in immune function, helping kids stay well during cold and flu season. 

When daylight hours shrink and outdoor playtime decreases, kids miss out on natural vitamin D production. Darker skin tones, excess body fat, and limited sun exposure can increase the risk of deficiency. Winter is when this gap becomes most noticeable, making it a great time to focus on vitamin D-rich foods and consider safe supplementation.

How Much Vitamin D Do Kids Need in Winter?

Kids older than 1 year need 600 IU of vitamin D daily, according to HealthyChildren.org. During winter, when natural sunlight is limited, meeting this daily requirement through food and supplements becomes extra important.

Here’s a quick breakdown by age:

• Kids 1 to 12 years: 600 IU per day.
• Teens and adolescents: 600 IU per day.
• Infants under 12 months: 400 IU per day.

Most over-the-counter kids’ vitamins contain 600 IU of vitamin D, which matches the recommended daily allowance. If your kid drinks fortified milk, eats vitamin D-rich foods, and spends time outdoors on sunny days, they may already be getting enough. But during winter, a gentle boost can help fill the gap.

What Are the Best Vitamin D Sources for Kids?

Food is always the first place to start. While vitamin D doesn’t naturally occur in many foods, a few yummy options can help:

• Fatty fish: Salmon, canned tuna, sardines, and mackerel are excellent sources.
• Fortified milk and dairy: Most cow’s milk sold in stores is fortified with vitamin D. Each cup provides around 100 IU.
• Fortified foods: Yogurt, orange juice, cereals, and plant-based milk alternatives often have added vitamin D.
• Eggs: The yolk contains small amounts of vitamin D.
• Mushrooms: Certain varieties, like shiitake mushrooms, provide plant-based vitamin D.

Fortified foods are a great option for picky eaters. A bowl of fortified cereal with milk, a smoothie made with fortified orange juice, or scrambled eggs for breakfast can add up throughout the day. Mixing these foods into everyday meals makes it easier to meet daily needs without stress.

What Are Signs of Vitamin D Deficiency in Kids?

Most kids with low vitamin D don’t show obvious symptoms until the deficiency becomes moderate to severe. 

When symptoms do appear, they may include:

• Fatigue or low energy
• Bone pain or frequent fractures
• Muscle weakness or cramps
• Decreased appetite
• Feeling down or irritable

Severe deficiency can lead to rickets, a condition that weakens bones. Rickets is rare but serious, and it’s preventable with adequate vitamin D intake. If your kid seems unusually tired, complains of aches, or has frequent colds, a quick chat with your pediatrician can help rule out vitamin D deficiency.

Should Kids Take Vitamin D Boosters in Winter?

Supplements can be a safe and easy way to ensure kids get enough vitamin D, especially during winter. According to the CDC, infants who are breastfed or partially breastfed should receive 400 IU of vitamin D daily starting in the first few days of life. Kids who don’t get enough vitamin D from food or sunlight may benefit from a daily supplement.

When choosing a supplement, look for products that are:

• Pediatrician-approved and clinically tested
• Free from added refined sugar
• Easy to take, whether in drops, gummies, or chewable form
• Designed specifically for kids

Nutrition-Boosters for Kids

We offer gentle, plant-based nutrition made just right for growing kids. Products like SuperTots provide 16 vitamins and minerals, including vitamin D, to support vision, bones, and immunity for kids 3 years and older. All our products at Plix Kids are pediatrician-approved, clinically tested, and cruelty-free, making them a trusted choice for parents who want clean, effective nutrition for their little ones.

How Does Vitamin D Affect Kids’ Mood and Immunity?

Vitamin D isn’t just about bones. Research shows that low vitamin D levels may be linked to mood changes and behavioral challenges.

Vitamin D also supports the immune system by helping the body fight off infections. During winter, when colds and flu are more common, maintaining healthy vitamin D levels can help kids feel their best and miss fewer school days.

Mood and immunity are closely connected. When kids feel well physically, they’re more likely to be happy, active, and engaged. Making sure they get enough vitamin D is one simple way to support both.

Take Care, Have Fun with Plix Kids

Winter doesn’t have to mean low vitamin D levels. With a mix of vitamin D-rich foods, safe supplementation, and a little planning, you can keep your kids healthy, happy, and strong all season long. Plix Kids makes nutrition yummy and fun with clean, plant-based, pediatrician-approved products made just right for growing kids.

Explore Nutrition Made for Kids and turn healthy habits into enjoyable routines.

Frequently Asked Questions

Q. How much vitamin D do kids need in winter?

Kids older than 1 year need 600 IU of vitamin D daily, the same amount they need year-round. Winter is a critical time to pay attention because reduced sunlight means kids produce less vitamin D naturally.

Q. What are the signs of vitamin D deficiency in kids?

Signs include fatigue, bone pain, muscle weakness, frequent fractures, decreased appetite, and feeling down. Many kids with low vitamin D show no symptoms until the deficiency becomes moderate to severe.

Q. What are the best vitamin D sources for kids?

Fatty fish like salmon and tuna, fortified milk and yogurt, fortified cereals and orange juice, eggs, and certain mushrooms are great sources. Fortified foods make it easy to add vitamin D to everyday meals.

Q. Should kids take vitamin D supplements in winter?

Supplements can help, especially if kids don’t get enough vitamin D from food or sunlight. Products like Plix Kids SuperTots offer safe, pediatrician-approved options for kids 3 years and older.

Q. How does vitamin D affect kids’ mood and immunity?

Vitamin D supports immune function and may help reduce behavioral challenges. Low levels have been linked to increased aggression and mood changes. Healthy vitamin D levels can help kids feel well and stay strong during cold and flu season.