Playing outside in the sunshine is one of the best parts of being a kid—and it’s great for their health, too. Sunshine helps their bodies make vitamin D, which is important for growing strong and staying well. But, with Canadian weather kids spend lots of time indoors. Are they getting enough? 

 

Parent’s Guide to Vitamin D for Kids 

You’re doing great helping your child grow up healthy and happy. While there’s no handbook for parenting, you already know what matters most: love, rest, outdoor play, and good food. Supporting their growth and wellness doesn’t have to be complicated. Sometimes, it starts with something simple—like vitamin D. 

Often called the "sunshine vitamin," vitamin D helps your child stay strong, healthy, and ready to take on the world. That’s why we’ve put together this easy parents' guide to vitamin D. From building bones and teeth to supporting immunity, vitamin D helps kids shine from the inside out. Here's what you need to know. 

 

What is Vitamin D? 

Vitamin D is a nutrient that helps your child’s body in some pretty important ways. It works with minerals like calcium and phosphorus to build and keep bones and teeth strong. But vitamin D doesn’t stop there—it also helps support things like: 

There are two main types of vitamin D—D2 and D3. Both can help raise vitamin D levels in the body, but research shows that D3 is more effective and lasts longer, especially for kids, according to the National Institute of Health. 

 

Fun Facts About Vitamin D 

  • About 1 in 5 people in Canada don’t get enough vitamin D, according to Health Canada. 
  • Fortified milk is a common source of vitamin D in Canada. 
  • Vitamin D helps with calcium absorption and supports strong bones, teeth, and immunity. 
  • Since it’s fat-soluble, vitamin D is better absorbed with some healthy fat. 
  • Sunscreen, even with moderate SPF, can reduce the skin’s ability to produce vitamin D from sunlight. 
  • Vitamin D3 supplements are recommended by Health Canada for those ages 2-50 years old. 

 

Sources of Vitamin D for Children 

There are three ways children get vitamin D: 

1. Sun Exposure 
UVB rays from sunlight trigger the production of vitamin D in the skin. However, factors such as skin tone, time of day, sunscreen, and thick clothing (worn during Canada’s long winters) limit sunshine as a reliable year-round source of vitamin D. Even sunscreens with moderate SPF can significantly reduce the skin's ability to produce Vitamin D from sunlight. 

2. Food 
Dietary sources of vitamin D exist, but may not provide enough to meet daily needs, especially for picky eaters. 

3. Supplementation 
Health Canada and the Canadian Paediatric Society both support vitamin D supplementation for those between 2 and 50 years of age. This is particularly encouraged during the fall and winter months. A daily kid's vitamin D3 gummy like Nature’s Bounty® Kid’s Daily Sunshine is a fun, trusted way to help your child thrive. 

 

Do Kids Need a Vitamin D Supplement? 

According to the Canadian Paediatric Society, many kids don’t get enough vitamin D from food and sunlight alone - especially in the winter. Research backs this up: a 2022 study in the journal Nutrients found that vitamin D deficiency is common in kids living in northern countries like Canada. To help keep vitamin D levels healthy, especially during winter months, studies have shown that giving kids a vitamin D supplement can make a big difference. 

 

Food sources of Vitamin D include: 

  • Fatty fish (salmon, mackerel, sardines) 
  • Egg yolks 
  • Fortified milk and dairy products 
  • Fortified plant-based milks (soy, almond, oat) 
  • Fortified cereals 

 

Is Vitamin D3 Better? 

Yes, studies show vitamin D3 does a better job than D2 when it comes to raising and keeping vitamin D levels steady in the body.  

 For children, a vitamin D3 gummy makes supplementation simple. It can help support their growing bodies with a consistent and reliable source of vitamin D. Nature’s Bounty® Kid’s Daily Sunshine contains vitamin D3 in a fun, chewable form that kids love. With no artificial colours or flavours, it’s a kid's vitamin you can feel good about. 

 

How Much Vitamin D3 Should Kids Take in Canada? 

Health Canada recommends daily supplementation of vitamin D for those between 2 and 50 years of age. Consult a health care professional before using a supplement. 

 

Helping Your Kids Shine from the Inside Out 

Your kids are leaping, laughing and learning - incredible just the way they are. Your kids hold so much potential - you’re doing a great job. That’s because it's in your nature to nurture. We’re here to support that potential. With Nature’s Bounty® Kid’s Daily Sunshine with Vitamin D3 you can feel confident you're helping your child shine from the inside out—one small step that makes a big difference. 

 

Try the NEW Nature’s Bounty Kids - vitamins you can feel good about. 

 Available across major Canadian retailers and pharmacies 

Where to Buy?

 

  

References: 

Winter vitamin D3 supplementation does not increase muscle strength but modulates the IGF-axis in young children. Eur J Nutr. 2019 Apr;58(3):1183-1192. 

 

Vitamin D and Immunity in Infants and Children. Nutrients. 2020 Apr 27;12(5):1233. 

 

 Vitamin D: an overview of its role in skeletal muscle physiology in children and adolescents. Nutr Rev. 2012 Sep;70(9):520-33. 

 

 The metabolic role of vitamin D in children’s neurodevelopment: a network study. Scientific Reports 2024; 14:16929. 

 

 Holick MF. (2007). Vitamin D deficiency. New England Journal of Medicine, July 17, 2007;177(2):161-166. 


 Scientific Advisory Committee on Nutrition. (2024). Sunlight, diet and vitamin D requirements. https://www.sciencedirect.com/science/article/pii/S0958694624001006 
 

Dietary intake and food sources of calcium and vitamin D in young children in the Guelph Family Health Study. Int Dairy J, Sept 2024; 156:105980. 

 
 

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