Why Aussie Kids Are Missing Out on the Sunshine Vitamin – And What Parents Can Do About It

Under the glare of the harsh Australian sun, it’s second nature for parents to adopt the mantra of slip-slop-slap whenever their little ones are heading outdoors.

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Making use of all forms of sun protection from sunscreen to hats is the norm, but could we be depriving kids of one of the most essential vitamins their growing bodies need?

We’ve all heard it called the ‘sunshine vitamin’, but did you know that sun exposure is the primary way the body soaks up vitamin D? Only small amounts of vitamin D are typically taken in via food. Vitamin D is key to maintaining bone strength because it helps the body absorb calcium, and it plays a role in immunity, muscle function, and even mood. 

And despite our outdoorsy reputation many Aussie kids aren’t getting enough of the sunshine vitamin. According to the ABS roughly 15% of children aged 12-17 years are vitamin D deficient. Risk factors for Vitamin D deficiency include limited sun exposure, darker skin, poor diet, medical conditions like obesity, and certain medications.

Growing children require vitamin D to help the body make use of calcium which is vital for strong bones and teeth. Without it, kids are at risk of developing rickets, bone pain, muscle weakness, stalled growth, a weakened immune system, lethargy, and irritability.

A healthy dose of vitamin D supports the immune system, helping kids fight off colds, flu, and other nasties. It does this by reducing inflammation and enhancing the function of immune cells.

So how much do kids need?

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Most kids need around 600 IU of vitamin D per day though this varies by age and health, so always check with your GP to meet your child’s specific needs. The body naturally makes vitamin D when skin is exposed to sunlight, but sunscreen and time spent indoors particularly during the winter months can mean that kids may need extra support to get enough.

To keep vitamin D levels topped up, parents should aim for short bursts of safe sun exposure of around 10 minutes a few times a week. Simply exposing the arms and legs in the early morning or late afternoon while avoiding the harsh UV of midday sun should be sufficient. Sun safety is o course still very important for children, and usual sun protection advice should be followed at other times.

In terms of diet, some foods do naturally contain vitamin D, though the list is surprisingly short. Fatty fish like salmon, tuna, or mackerel are excellent sources, as are egg yolks and fortified foods like milk, yoghurt, breakfast cereals, or orange juice (check the label).

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The best way to take vitamin D

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For kids who need it, supplementation is an easy way to boost their vitamin D levels. There are combinations on the market like vitamin D and probiotics which work synergistically to support budding immune and digestive systems. 

Research behind this finds that vitamin D facilitates the growth of good bacteria in the gut, which in turn may help reduce inflammation and support the gut barrier.  The gut barrier prevents harmful substances from entering the bloodstream which fortifies the body’s natural defense mechanisms to create a more resilient immune system.

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Vitamin D as a stepping stone for lifelong health in kids

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Maintaining adequate vitamin D levels might not be something parents are conscious of, but doing so can have powerful implications for your child’s growth, immunity, and overall health. And while supplements can be a great tool, they should always function as part of a more holistic approach to your child’s wellness that includes a varied diet and regular exercise. 

If your child isn’t getting enough of the sunshine vitamin from sun and food, supplements may help. Signs of low vitamin D in kids can be subtle but include frequent infections and illness, muscle weakness and cramps, trouble walking, fatigue, and bone and joint pain. Always chat with your doctor first as too much vitamin D (as with anything) can be harmful. Your GP can order a blood test to check your child’s vitamin D levels.

With the right balance of sunshine, good food, and healthy habits, you can help your little ones soak up all the benefits of vitamin D and grow up to be strong, happy, and active.