Over the years, the importance of vitamin D as a nutrient has been given spotlight. For children, this fat-soluble vitamin has an essential role in growth and bone development and is also involved in regulation of calcium and absorption of phosphate.
Why is vitamin D important for children?
The well-known effect of vitamin D deficiency in children is rickets, a disease that causes deformation of children’s bones and puts children at greater risk of fractures. Generally, this is accompanied by muscle weakness and delayed motor development.
How can my child obtain vitamin D?
Unlike other nutrients, vitamin D is unique as it is synthesized in the body through the skin’s exposure to sunlight, thus naming it as the “sunshine vitamin”. Thus, children need to be exposed to sunlight to make vitamin D.
The whole process of vitamin D synthesis begins when the skin absorbs ultraviolet rays from the sun. Quite complex, right? One must note, though, that sunlight contains both ultraviolet A (UVA) which can cause premature skin aging and ultraviolet B (UVB) which triggers redness of the skin, or sunburn. What drives vitamin D production in the body is exposure to UVB rays.
I don’t want my child to go outdoors. Can sun exposure through a window trigger vitamin D production in my child’s body?
Well, unfortunately, the answer is NO. Letting your child sit through a glass window at home does not guarantee that enough UVB exposure. Commercial-grade glass found in home windows typically blocks energetic UVB rays that trigger vitamin D production in the body. However, low energy UVA rays can still penetrate through the glass and pose dangers and skin damage.
So, what’s the bottom line? The best way to get adequate sun exposure is to take a quick stroll outdoors. Just remember that too much exposure to the sun can be dangerous. It is recommended to apply sunscreen with SPF 50 at least 10-30 minutes before direct sun exposure to prevent sunburn and skin cancer.
How much sun exposure is safe for my child?
Various locations tend to be exposed to different amounts of sunlight. Bear in mind to always put on sunscreen for protection, or wear protective clothing such as a cap or a hat, and sunglasses.
What are factors that contribute to the production of vitamin D from sun exposure?
Vitamin D production is influenced by many factors. Let’s go through them one by one.
- Time of the day. It is during the middle of the day when one can reap maximum vitamin D. Just don’t go on prolonged periods as this will increase the risk of skin damage and aging.
- Skin color. Typically, those with lighter-colored skin acquire Vitamin D faster than those with dark-colored skin. This is due to melanin, the natural pigment found in the skin that makes it dark.
- Amount of skin exposed. The more skin surface area exposed, the more vitamin D the body can make.
- As people age, the substance in the skin that UVB converts into vitamin D precursor is available in lower levels as compared to the younger ones.
- Basing on the earth’s angle which affects the amount of sunlight reaching its surface, those living away from the equator produce less vitamin D.
What are other ways to get vitamin D aside from sun exposure?
To add to vitamin D that the body makes through exposure to sunshine, vitamin D can also be obtained through consumption of vitamin-D fortified food products including milk, margarine, butter, juices, cereals, chocolate mixes, and natural sources such as veal, beef, egg yolks, liver, and fatty fish and their oils.
Are there treatments for vitamin D deficiency?
Should low vitamin D levels are suspected, consult first with your pediatrician on available treatments that can be used. Generally, those with vitamin D deficiency are prescribed with supplements, in addition to sun exposure. Referrals to dietitians are also vital to help normalize levels of vitamin D in the body.
(MCLCC)
