Do Kids Need Vitamin D Supplements in Kiwi Summer?

Summertime typically means lots of outdoor play, which gives children more exposure to sunlight—a natural source of vitamin D. This essential vitamin plays a crucial role in bone health, immune function, and overall growth. But even in summer, children may still fall short of their vitamin D needs (especially in New Zealand), raising the question - do kids need vitamin D supplements in summer?

Why Vitamin D is Important for Kids.

Vitamin D helps the body absorb calcium, vital for building strong bones and teeth. It also supports immune function, which is essential for kids’ overall health. Because it’s not widely available in many foods, sunlight is the primary source of vitamin D for most people. However, factors like lifestyle, skin tone, harsh New Zealand sun and sunscreen use impact how much vitamin D a child can produce from sun exposure.

How Much Sun is Enough?

In theory, just a few minutes of sun exposure on bare skin is enough to produce adequate vitamin D. However, sunscreen, while essential for protecting against harmful UV rays, also blocks the skin’s ability to make vitamin D. And unfortunately, kiwi kids must wear sunscreen in summer to avoid sunburn. Also, many families spend significant time indoors due to school, summer activities, or simply avoiding the hottest parts of the day. Cloud cover and air pollution can further reduce UV exposure, limiting vitamin D production.

How much Vitamin D can you get from your diet?

Here is an example of food items needed to get 600 IU of vitamin D (an approximate daily dose): 6 glasses of milk, 4 cans of tuna, 1 medium-sized fish and 20 eggs. As you can imagine, your child would need to eat an unrealistic amount of food to meet their daily intake. 

Supplementing with Vitamin D.

Vitamin D supplements are often recommended for children with specific dietary restrictions or picky eating habits that make it hard to get this vitamin from food sources. Still, due to the harsh sun in New Zealand, any Kiwi child could supplement their diet with Vitamin D and benefit from it. If you are concerned about your child's Vitamin D levels, we also suggest contacting your GP.