A family walks through a sunlit field at sunset, surrounded by tranquility.

Vitamin D: Are You Getting Enough of the Sunshine Vitamin?

December 25, 2024 General /Family

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In the last 20 years, we’ve learned a lot about

Many people used to think that a little sunlight every day would give them all the vitamin D they needed. So, when Lakeesha, who takes a daily walk with her son, learned she was low on vitamin D, she was surprised! It turns out her 10-minute walk wasn’t enough for her body to get all the vitamin D she needed from sunlight.

What is Vitamin D?

Vitamin D is a vitamin that dissolves in fat. Small amounts are in some foods, and some foods are fortified with vitamin D (also referred to as calciferol). Your body also makes vitamin D when sunlight touches your skin.

What Does Vitamin D Do?

Vitamin D helps your body absorb calcium from food, which is important for strong bones and healthy growth. It also helps with cell growth, fighting inflammation, and supporting your immune system. For pregnant people, getting enough vitamin D can help lower the risk of gestational diabetes (high blood sugar during pregnancy).

A couple joyfully holds their child in a sunny park filled with flowers

How Much Vitamin D Do You Need?

Infants (under 1 year)

400 IU

(usually in liquid form)

Children and Adults (1-70 years):

600 IU

Adults (70+ years):

800 IU

Where Can You Get Vitamin D?

Need an excuse to get outside? Spending time in the sun is one way to boost your vitamin D. If you have lighter skin, 10–20 minutes of sunlight might be enough. People with darker skin may need closer to 90–120 minutes to get the same amount of vitamin D. But factors like season, sunscreen, cosmetics, and clothing can reduce how much vitamin D your body can make from sunlight. Too much unprotected sun exposure also increases the risk of skin damage and cancer.

Who is at Risk for Vitamin D Deficiency?

A map of the U.S. shows the sun's location across different regions

If you live where sunlight is limited, there are other ways to get vitamin D.

Foods with Vitamin D

Some foods naturally contain vitamin D, while others are fortified with it. Here are some good sources:

A vibrant mix of heart-healthy foods, including fruits, vegetables, nuts, and grains

WIC-Approved Foods with Vitamin D​

Surprisingly, mushrooms exposed to UV light can be a good source, too. Just half a cup contains 366 IU or about 46% of the daily recommended amount.

Vitamin D Supplements

If you’re not getting enough vitamin D from the sun or food, supplements are an option. They come in liquid form for infants, and in chewable or pill forms for older children and adults. Talk with your doctor or WIC provider before beginning any new supplements for yourself or your family.

Vitamin D is essential for everyone, especially pregnant people and young children. If you’re concerned about vitamin D, speak with WIC or your healthcare provider. A simple blood test can check your vitamin D levels.

Feeding a 6-7 Month Old

Feed solids with a spoon and from a bowl, never from a bottle.

Feeding a 10-12 Month Old

Breast milk is the most important source of nutrition for your baby, even after you start offering solid foods.

Feeding a 8-9 Month Old

Feed solids with a spoon. Never put cereal in a bottle.

Tips

Mom new born home

Breast milk and formula feeding:

Around 2-3 weeks, 6 weeks, 3 months, and 6 months of age, babies may experience a growth spurt when they feed more often.

As they grow babies can hold more milk, so feedings may become further apart and take less time.

To prevent choking, always hold your baby when feeding. Never prop up a bottle to feed.

Start offering whole milk when your baby is one year old.

The American Academy of Pediatrics recommends exclusive breastfeeding for the first six months and that breastfeeding continue for at least 12 months and beyond.

feeding solid foods

Feeding solid foods:

Wait to offer solid foods until your baby:

To prevent choking, always hold your baby when feeding. Never prop up a bottle to feed.

Try one new food at a time. Wait 5 days before trying another new food to watch for allergies. Food allergies may include wheezing, rash, or diarrhea.

Introduce peanut butter around 6 months. Spread a small, thin smear of peanut butter or nut butter thinly on a cracker.  Watch your baby for any reaction for the next 2 hours.

Babies under one year should NOT have honey due to the risk of botulism. Also, babies should not have foods that can cause choking like nuts or whole grapes.

All babies are different. Talk with WIC or your baby’s healthcare provider about your baby’s needs.

Feeding Cues

Feeding a 4-5 Month Old

Before teeth come in, wipe gums with a soft, clean wash cloth after each feeding, especially before bed.

Feeding a 0-3 Month Old

Newborns have tiny tummies and need to be fed often. In the first few weeks, you may need to wake your baby to feed if they sleep longer than 4 hours.

Growth Spurts

Many babies are fussy during a growth spurt and will want to nurse longer and more often. This is called cluster feeding. This is your baby’s way of helping you increase your milk supply so that you can keep up with their needs. Remember, the more your baby nurses, the more milk your body makes.

Growth spurts can happen at any time, and every baby is different.

They often happen at these ages:

two-three-weeks

2 to 3 Weeks

6 Weeks

three-months

3 Months

six-months

6 Months

What foods can I get?