Children need vitamin D for their bones. The European Food Safety Authority (EFSA) sets an adequate intake of 10 µg (400 IU) a day for babies aged 7–11 months and 15 µg (600 IU) a day for children aged 1 to 17. Vitamin D comes from sunlight on the skin and from a small number of foods. Before you give your child drops, talk to your paediatrician. A simple blood test shows the actual level.
Why do children need vitamin D?
Children grow fast, and their bones grow with them. The EU allows one specific health claim for children here: "Vitamin D is needed for normal growth and development of bone in children." That is the claim the science supports, and it is the one we use.
You may see drops or gummies that promise more, such as stronger immunity or better sleep. Be careful with those. In the EU, any health claim about children has to be specifically authorised, and the bone claim above is the one written for children and vitamin D.
How much vitamin D does a child need?
EFSA gives two kinds of numbers. The adequate intake is the amount that covers the needs of almost all healthy children. The tolerable upper intake level is the most a child can take every day from all sources together without expected harm.
Adequate intake (EFSA 2016):
- Babies 7–11 months: 10 µg (400 IU) a day
- Children and teenagers 1–17 years: 15 µg (600 IU) a day
EFSA set these values assuming the skin makes very little vitamin D. So they are a safe target for winter or for children who spend most of the day indoors. EFSA's numbers start at 7 months. For a younger baby, your paediatrician will tell you what is right.
Upper limit, from all sources together (EFSA 2018 and 2023):
- Babies up to 6 months: 25 µg (1000 IU) a day
- Babies 6–12 months: 35 µg (1400 IU) a day
- Children 1–10 years: 50 µg (2000 IU) a day
- Teenagers 11–17 years: 100 µg (4000 IU) a day
"All sources" means drops, multivitamins, fortified milk or cereals and formula added together. Infant formula already contains vitamin D. A baby on formula who also gets drops can get closer to the limit than you might think.
To convert: 1 µg = 40 IU.
Where does vitamin D come from?
Sunlight. The skin makes vitamin D when it gets UVB light. How much depends on the season, the time of day, skin colour, clothing and how long a child is outdoors. Glass blocks almost all UVB, so sunshine through a window does not count.
Food. Only a few foods contain useful amounts:
- oily fish such as salmon, sardines, mackerel, herring and trout
- egg yolks
- red meat and liver
- fortified foods such as some breakfast cereals, fat spreads and milks (check the label)
A child who eats oily fish once or twice a week and eggs regularly gets some vitamin D from food. It is still hard to reach 15 µg a day from food alone, which is why the sun and, for some children, a supplement matter.
Is the Cyprus sun enough for children?
Not always. Cyprus is sunny, but children spend long hours in school and indoors, and in summer most parents rightly keep them out of the midday sun.
Data on Cypriot children is limited. A 2015 study in BMC Public Health (Kolokotroni and colleagues) measured vitamin D in 16–17 year olds in Cyprus. In the 671 teenagers of the comparison group, the average level was about 23 ng/mL. Many labs call 30 ng/mL and above "sufficient", so most of these teenagers were below that line. This was one study of older teenagers, not a survey of all children. It does show that living in a sunny place does not guarantee good levels.
For adults, a larger Cypriot study found similar results. You can read about it in our article on how much vitamin D you need, even with the Cyprus sun.
What about babies and the sun?
Babies under 6 months should be kept out of direct strong sunlight. Their skin burns easily. Shade, light clothing and a hat are the way to go. So for young babies, the sun is not a sensible source of vitamin D, and your paediatrician will advise you on food or drops instead.
For older children, sun safety still comes first. Short, normal time outdoors is part of a healthy day. Long hours in strong sun without protection are not. If you are choosing a sunscreen for the family, our guide to mineral or chemical sunscreen explains the difference simply.
Should I give my child vitamin D drops?
That is a question for your paediatrician, and it is a good one to ask. Every child is different. Age, diet, how much time they spend outdoors, skin colour and any health conditions all play a part.
Here is what helps:
- Ask about a blood test. The usual test is called 25(OH)D. It shows your child's real level, so nobody has to guess.
- Bring a list. Write down everything your child already takes: multivitamins, fish oil, fortified milk, formula. The doctor needs the total.
- Follow the dose you are given. More is not better. Keep drops out of reach of children, like any medicine.
- Check again if advised. Needs can change with the seasons and as your child grows.
Please do not give high doses on your own. The upper limits above exist for a reason.
FAQ
Can my child get enough vitamin D from food alone?
It is possible but hard. Few foods are rich in vitamin D. Oily fish, egg yolks and fortified foods help. Your paediatrician can look at your child's diet and tell you if anything is missing.
Is 15 µg a day the same for a 2 year old and a 15 year old?
Yes. EFSA set the same adequate intake of 15 µg a day for all children from 1 to 17 years. The upper limit is different, though: 50 µg for ages 1–10 and 100 µg for ages 11–17.
Does sunscreen stop my child from making vitamin D?
Research in adults found little evidence that everyday sunscreen use lowers vitamin D levels. Protecting your child's skin comes first. If you are worried about vitamin D, ask for a blood test rather than skipping sunscreen.
What do µg and IU mean on the label?
They are two units for the same thing. 1 µg (microgram) equals 40 IU (international units). So 10 µg is 400 IU and 15 µg is 600 IU.
Sources:
- EFSA, Dietary reference values for vitamin D (press release, 28 October 2016) and the full opinion, EFSA Journal 2016, 14(10):4547. Adequate intake 10 µg for 7–11 months and 15 µg for 1–17 years, based on minimal sun exposure.
- EFSA, Update of the tolerable upper intake level for vitamin D for infants, EFSA Journal 2018, 16(8):5365 (free text). 25 µg up to 6 months and 35 µg for 6–12 months.
- EFSA, Scientific opinion on the tolerable upper intake level for vitamin D, EFSA Journal 2023, 21(8):8145 (free text). 50 µg for 1–10 years and 100 µg for 11–17 years.
- Commission Regulation (EC) No 983/2009, authorised claim "Vitamin D is needed for normal growth and development of bone in children".
- NHS, Vitamin D (food sources).
- NHS, Sunscreen and sun safety (babies under 6 months out of direct strong sunlight).
- Kolokotroni O et al., Vitamin D levels and status amongst asthmatic and non-asthmatic adolescents in Cyprus, BMC Public Health 2015, 15:48.
- Neale RE et al., The effect of sunscreen on vitamin D: a review, British Journal of Dermatology 2019, 181(5):907.
