Your Child and Vitamin D

Does your child come home, grab a soda and plop down in front of the TV or computer? Shunning milk and the sun is more and more common for children, and the result is a lack of vitamin D.

Vitamin D helps the body absorb calcium and keeps bones strong. A mild deficiency "can potentially stunt children's growth and not enable them to reach their peak bone density," says Michael F. Holick, M.D., Ph.D., a Boston medical expert.  "A lack of vitamin D can cause rickets, muscle weakness, muscle pain, and bone discomfort."

Good sources

The American Academy of Pediatrics says children should have at least 200 international units (IU) of vitamin D each day. Putting skim or low-fat milk on fortified cereal is your best bet, according to the American Dietetic Association. Multivitamins or orange juice fortified with vitamin D also are options, but milk should be your first choice. Children who are lactose-intolerant can drink lactose-free milk.

The sun helps activate vitamin D in skin. Dr. Holick suggests children spend five to 10 minutes in the sun with no sunscreen two to three times a week.

In addition to adequate vitamin D and calcium, children and teens also need adequate exercise, including impact activities such as running, gymnastics, and ball games, to build strong bones. The impact on the major bones in these sports signals the bones to boost their strength. The bones are able to do this if they have enough vitamin D and calcium available.

Children in northern climates get less sun and are more at risk than others for a lack of vitamin D. Dark-skinned youths, whose bodies don't make as much vitamin D, also are more at risk because their skin is protected from sun exposure by increased melanin. Talk with your child's doctor if you have questions.

Milk ideas

If your child doesn't drink plain milk, get creative:

• Use milk in place of water when you make oatmeal or soup.

• Make fruit smoothies with milk.

• Serve chocolate milk.

• Prepare hot chocolate or pudding with milk.

• Use fortified soy milk.

• Offer cheese as a substitute for milk.