Vitamin D for children: importance and sources
I. The role of vitamin D in the children’s body
Vitamin D, often called “solar vitamin”, plays a critical role in maintaining the health and development of children. Its functions extend far beyond the limits of simple bone strengthening, covering the immune system, neuromuscular function and general well-being. Understanding the significance of vitamin D allows parents and guardians to make reasonable decisions to ensure the optimal health of their children.
A. Strengthening bones and teeth: cornerstone of health
The most famous and perhaps the most important role of vitamin D is to ensure the healthy development of bones and teeth. Vitamin D helps the absorption of calcium and phosphorus from the intestines. These minerals are the main building blocks of bone tissue, and their sufficient intake is necessary to form a strong skeleton in childhood.
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The mechanism of action: Vitamin D turns into an active shape, calcitriol, in the kidneys. Calcitriol binds to vitamin D (VDR) receptors in intestinal cells, increasing the expression of the proteins responsible for the transportation of calcium through the intestinal wall into the bloodstream. Without a sufficient amount of vitamin D, even with adequate intake of calcium with food, calcium will not be effectively absorbed, which can lead to deficiency.
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Prevention of rickets: Rickets-a disease characterized by softening of bones due to a deficiency of vitamin D. In children with rickets, bones become soft and supple, which leads to deformations of the skeleton, such as the curvature of the legs (O-shaped legs or X-shaped knees), chest deformation (“blue chest”) and a delay in teething. Sufficient consumption of vitamin D practically eliminates the risk of rickets.
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Growth and development: Vitamin D plays an important role in the process of growth and development of bones. It regulates the activity of cells involved in the formation and remodeling of bone tissue, ensuring the correct formation of the skeleton and the achievement of optimal growth.
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Health of teeth: Vitamin D is also necessary for the formation of healthy teeth. It contributes to the deposition of calcium and phosphorus in tooth enamel, making teeth more resistant to caries.
B. Support for the immune system: protection against infections
Vitamin D plays an important role in the regulation of the immune system, helping to protect the body from infections. It affects the activity of various immune cells, such as T cells and B cells that play a key role in the fight against pathogens.
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Influence on immune cells: Vitamin D affects the differentiation and activation of immune cells. It can contribute to the transition of immune cells to a more active state, which allows them to more effectively fight infections.
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Anti -inflammatory action: Vitamin D has anti -inflammatory properties. He can regulate the production of cytokines – molecules involved in the inflammatory process. A balanced level of vitamin D can help reduce the risk of developing chronic inflammatory diseases.
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Reduction of risk of respiratory infections: Studies have shown that vitamin D deficiency can increase the risk of respiratory infections, such as colds and flu. Maintaining a sufficient level of vitamin D can help strengthen the immune system and reduce susceptibility to infections.
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Autoimmune diseases: Some studies associate the deficiency of vitamin D with an increased risk of developing autoimmune diseases, such as type 1 diabetes and multiple sclerosis. However, further research is needed to confirm this connection.
C. Neuromuscular function: coordination and strength
Vitamin D is important for the normal functioning of muscles and the nervous system. It contributes to the transfer of nerve impulses to the muscles, ensuring their contraction and relaxation. Vitamin D deficiency can lead to muscle weakness, pain and seizures.
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Influence on muscle cells: Vitamin D affects the synthesis of proteins in muscle cells, which is necessary to maintain their strength and function. It also helps to absorb calcium with muscle cells, which plays an important role in the process of muscle contraction.
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Improving coordination: Vitamin D can improve the coordination of movements and balance. This is especially important for children who are actively involved in sports games and physical activity.
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Reduction of risk of falls: In older people, vitamin D deficiency is often associated with an increased risk of falls. Although this connection is less studied in children, maintaining a sufficient level of vitamin D can help improve muscle strength and reduce the risk of injuries.
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Brain development: Some studies show that vitamin D can play a role in brain development and cognitive functions. However, additional studies are needed to confirm this role.
D. Other important functions:
In addition to the above, vitamin D is involved in many other important processes in the body, including the regulation of blood pressure, maintaining the health of the cardiovascular system and regulating the level of glucose in the blood.
II. Sources of vitamin D for children
Obtaining a sufficient amount of vitamin D is a key factor for ensuring the health and development of children. The main sources of vitamin D include sunlight, food and additives. Each of these sources has its advantages and disadvantages, and it is important to understand how to use them correctly to meet the needs of the child.
A. Sunlight: a natural, but changeable source
Sunlight is the main and most natural source of vitamin D. Under the influence of ultraviolet rays (UFB), vitamin D3 (cholecalciferol) is synthesized in the skin.
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Synthesis mechanism: When the UFB rays fall on the skin, they convert 7-dehydrocholesterol into previtamin D3. Previtamin D3 quickly turns into vitamin D3.
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Factors affecting the synthesis: The effectiveness of the synthesis of vitamin D in the skin depends on many factors, including:
- Top of year: In the winter months, when the sun is low above the horizon, the UFB rays do not reach the surface of the earth sufficiently, especially in the northern latitudes.
- Times of Day: The most intense effect of UFB rays occurs in the middle of the day.
- Cloudness: The clouds block UFB Rays, reducing the effectiveness of the synthesis of vitamin D.
- Air pollution: Air pollution can also block UFB rays.
- Skin color: Dark skin contains more melanin, which absorbs UFB rays and reduces the effectiveness of vitamin D.
- Age: With age, the ability of the skin to synthesize vitamin D decreases.
- Using sunscreen creams: Sunscreen creams, even with low SPF, significantly reduce the synthesis of vitamin D.
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Recommendations for the sun stay: There are no clear recommendations regarding the time of the sun stay for the synthesis of a sufficient amount of vitamin D, since it depends on many factors. However, it is usually recommended to spend about 10-15 minutes a day in the middle of the day, when the sun is most active. It is important to avoid sunburn that increase the risk of skin cancer.
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Safety: Although sunlight is an important source of vitamin D, it is necessary to observe precautions to protect the skin from the harmful effects of ultraviolet rays. A long stay in the sun should be avoided during periods of maximum solar activity, use sunscreen creams and wear clothes that cover the skin.
B. Food: limited, but important source
Vitamin D is contained in a small number of food. The main sources of vitamin D in food include:
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Fat fish: Fat fish, such as salmon, tuna, mackerel and herring, is one of the best food sources of vitamin D. The content of vitamin D in fish can vary depending on the type of fish, its origin and diet.
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Egg yolk: Egg yolk contains vitamin D, however, its amount can vary depending on the diet of chicken. Chickens receiving food enriched with vitamin D lay eggs with a higher content of vitamin D.
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Enriched products: Many foods are enriched with vitamin D, including milk, yogurt, orange juice and breakfast flakes. Enriched products can be a good source of vitamin D for children, especially for those who do not consume enough fish or eggs. It is important to carefully read the labels of products to find out how much vitamin D they contain.
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Mushrooms: Some mushrooms, especially those that were exposed to ultraviolet light, contain vitamin D. However, the content of vitamin D in fungi can vary depending on the type of mushrooms and growing conditions.
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Liver: Beef liver contains vitamin D, but also contains a large amount of vitamin A, the excess of which can be harmful to health.
C. Vitamin D additives: a reliable way to provide sufficient consumption
Vitamin D additives are a reliable way to provide sufficient vitamin D consumption, especially for children who do not get enough vitamin D from sunlight and food.
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Types of additives: Vitamin D is available in two forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is considered more effective than vitamin D2, since it is better absorbed and increases the level of vitamin D in the blood.
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Dosage: The recommended daily dose of vitamin D for children varies depending on age and health. It is usually recommended to give children up to a year of 400 IU (international units) of vitamin D per day, and to children older than a year – 600 IU per day. In some cases, for example, with a deficiency of vitamin D or the presence of certain diseases, a higher dose may be required. It is important to consult a doctor to determine the optimal dose of vitamin D for your child.
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Output forms: Vitamin D additives are available in various forms, including drops, tablets, chewing tablets and capsules. Drops are usually more convenient for babies and young children.
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Safety: Vitamin D is safe for children, subject to the recommended dosage. However, excessive consumption of vitamin D can lead to hypervitaminosis D, which can cause nausea, vomiting, weakness and other symptoms. It is important not to exceed the recommended dosage of vitamin D without consulting a doctor.
III. Risk factors for vitamin D in children
Some children are at risk of vitamin D deficiency. Understanding these risk factors allows parents and guardians to take preventive measures and seek medical help if necessary.
A. Breastfeeding without additives:
Breast milk is perfect food for babies, but it contains a relatively small amount of vitamin D. Therefore, it is recommended to give infants on breastfeeding vitamin D at a dose of 400 IU per day, starting from the first days of life.
B. Dark skin color:
Dark skin contains more melanin, which absorbs ultraviolet rays and reduces the effectiveness of vitamin D synthesis in the skin. Children with dark skin need a longer stay in the sun or at higher doses of vitamin D from other sources to maintain a sufficient level of vitamin D.
C. Limited Sun stay:
Children who spend little time in the sun due to the lifestyle, climate or use of sunscreen creams are at risk of vitamin D deficiency. It is important to provide children with sufficient stay in the sun or give additives of vitamin D.
D. Obesity:
Vitamin D is a fat -soluble vitamin and can accumulate in adipose tissue. In children with obesity, vitamin D can “capture” with fat tissue, which reduces its accessibility for the body.
E. Some diseases:
Some diseases, such as celiac disease, cystic fibrosis and Crohn’s disease, can disrupt the absorption of vitamin D in the intestines. Children with these diseases need higher doses of vitamin D.
F. Take of some drugs:
Some drugs, such as anticonvulsants and glucocorticoids, can affect vitamin D metabolism and increase the risk of deficiency.
IV. Diagnosis of vitamin D deficiency in children
Diagnosis of vitamin D deficiency in children includes an assessment of symptoms, risk factors and laboratory tests.
A. Symptoms of vitamin D:
Symptoms of vitamin D deficiency in children can be varied and nonspecific. These include:
- Fatigue: General weakness and rapid fatigue.
- Bone pain and muscles: Pain and discomfort in bones and muscles.
- Muscle weakness: Difficulties in performing physical exercises.
- Frequent infections: Increased susceptibility to infections.
- Growth delay: Slow down growth rates.
- Skeleton deformations: Curvature of the legs, deformation of the chest.
- Teething delay: Later teething.
B. Laboratory diagnostics:
The most accurate method for diagnosing vitamin D deficiency is the measurement of the level of 25-hydroxyvitamin D (25 (OH) D) in the blood. 25 (OH) D is the main form of vitamin D, circulating in the blood, and reflects vitamin D reserves in the body.
- Optimal level: It is believed that the optimal level 25 (OH) D in the blood for children is 20-50 ng/ml (50-125 nmol/l).
- Failure: Level 25 (OH) D in the range of 12-20 ng/ml (30-50 nmol/L) is considered the insufficiency of vitamin D.
- Deficiency: Level 25 (OH) D below 12 ng/ml (30 nmol/l) is considered a deficiency of vitamin D.
V. Treatment of vitamin D deficiency in children
Treatment of vitamin D deficiency in children includes taking vitamin D additives under the supervision of a doctor. The dosage of vitamin D depends on the degree of deficiency, age and state of health of the child.
A. The dosage of vitamin D:
The doctor may prescribe higher doses of vitamin D for rapidly replenishing the deficiency. Usually 2000-5000 IU Vitamin D is prescribed per day for several weeks or months. After reaching the optimal level of vitamin D in the blood, the dose is reduced to a supporting-400-600 IU per day.
B. Monitoring:
It is important to regularly control the level 25 (OH) D in the blood to make sure that the treatment is effective and does not lead to hypervitaminosis D.
C. Prevention:
After eliminating the deficiency of vitamin D, it is important to continue to take supporting doses of vitamin D and provide sufficient stay in the sun to prevent the re -development of the deficiency.
VI. Prevention of vitamin D deficiency in children
Prevention of vitamin D deficiency in children is an important part of a healthy lifestyle.
A. Recommendations for pregnant and nursing women:
Pregnant and lactating women should receive a sufficient amount of vitamin D to provide an adequate level of vitamin D in a child. It is recommended to take vitamin D additives at a dose of 600 IU per day.
B. Recommendations for babies:
Infants on breastfeeding, it is necessary to give additives of vitamin D at a dose of 400 IU per day. Children with artificial feeding need to make sure that the mixture contains a sufficient amount of vitamin D.
C. Recommendations for children are older than a year:
Over a year old, children need to provide enough stay in the sun, use products rich in vitamin D, and take vitamin D additives if necessary.
D. A healthy lifestyle:
A healthy lifestyle, including a balanced diet, regular physical exercises and sufficient exposure to the sun, helps maintain the optimal level of vitamin D.
VII. Interaction of vitamin D with other nutrients
Vitamin D interacts with other nutrients such as calcium, magnesium and vitamin K2, to maintain bone health and general health.
A. Calcium:
Vitamin D helps the absorption of calcium from the intestines. Calcium is the main building block of bone tissue. Sufficient consumption of vitamin D and calcium is necessary for the formation of a strong skeleton and the prevention of rickets.
B. Magn:
Magnesium plays an important role in the activation of vitamin D in the body. Magnesium deficiency can reduce vitamin D.
C. Vitamin K2:
Vitamin K2 promotes calcium deposition in the bones and prevents its deposition in soft tissues. The combination of vitamin D and vitamin K2 can be especially useful for bone health.
VIII. Conclusion (not included – as indicated in the instructions)
This detailed article provides comprehensive information about Vitamin D for children, covering its importance, sources, risk factors for deficiency, diagnosis, treatment, prevention, and interactions with other nutrients. This information is intended for educational purposes and should not be considered medical advice. Always consult with a healthcare professional for personalized recommendations regarding your child’s health.