Peninsula Pediatrics

Category: Nutrition & Healthy Eating

Vitamin D for Children

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Vitamin D is an essential nutrient that plays a significant role in helping children grow and stay healthy. It helps the body absorb calcium, which is needed to build strong bones and teeth. Without enough vitamin D, children can develop weak or soft bones, including a condition called rickets. Vitamin D also supports muscle function and overall health from infancy through the teen years.

Quick answer: Babies under 12 months need 400 IU of vitamin D daily and older children and teens need 600 IU. Since breast milk and diet alone often fall short, supplements are sometimes needed. More is not always better, so follow your pediatrician’s guidance.

Why do children need vitamin D?

Vitamin D helps the body absorb calcium to build strong bones and teeth, and it supports muscle function and overall health. Without enough, children can develop weak or soft bones, including rickets. It remains important throughout childhood and adolescence.

How much vitamin D do children need?

According to the American Academy of Pediatrics, babies younger than 12 months need 400 IU of vitamin D daily, while toddlers, older children, and teens need 600 IU each day. Breast milk alone usually does not provide enough vitamin D, so it is recommended to give breastfed babies a supplement shortly after birth. Babies who drink at least 32 ounces of vitamin D-fortified formula each day do not need extra, but those drinking less may still need supplementation.

How can children get enough vitamin D?

Children get vitamin D from a combination of food, supplements, and sunlight. Food sources include fatty fish, egg yolks, shiitake mushrooms, milk, and some cereals and juices. Sunlight also helps the body make vitamin D, but the amount depends on skin tone, sunscreen use, clothing, weather, season, and time outdoors. Because excessive sun exposure can damage skin, babies younger than six months should be kept out of direct sunlight, and older children should continue practicing sun safety.

Why does vitamin D matter for teens?

Teens experience rapid growth and bone development during puberty, but many do not get enough vitamin D. Spending more time indoors, using sunscreen regularly, or drinking less fortified milk can lower levels. Teens who are deficient may feel fatigue, muscle weakness, or bone discomfort. Encourage a well-balanced diet and a daily supplement if recommended by the pediatrician.

Can a child get too much vitamin D?

While vitamin D is needed, more is not always better. Taking excessive amounts of supplements can lead to problems such as kidney stones or other complications. Always follow dosing instructions and talk with your pediatrician before starting supplements beyond the recommended amounts. Remember that many foods and multivitamins already contain vitamin D, so consider the total amount your child receives each day.

Frequently asked questions

How much vitamin D do children need?

According to the American Academy of Pediatrics, babies younger than 12 months need 400 IU of vitamin D daily, while toddlers, older children, and teens need 600 IU each day.

Do breastfed babies need a vitamin D supplement?

Breast milk alone usually does not provide enough vitamin D, so it is recommended to give breastfed babies a vitamin D supplement shortly after birth. Partially breastfed babies may also need supplementation.

How can children get enough vitamin D?

Children get vitamin D from a combination of food, supplements, and sunlight. Food sources include fatty fish, egg yolks, shiitake mushrooms, milk, and some fortified cereals and juices. Because few foods naturally contain it, supplements are sometimes needed.

Can a child get too much vitamin D?

Yes. More is not always better. Taking excessive amounts can lead to problems such as kidney stones, so always follow dosing instructions and talk with your pediatrician before starting supplements beyond the recommended amounts.

If you have questions about whether your child is getting enough vitamin D or whether supplementation may be appropriate, please call our office. Peninsula Pediatrics proudly cares for families across the Rockaways.

Heart-Healthy Habits for Kids

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When we think about the risk for heart disease, we often think about it as something for adults to be concerned about. But did you know that the risk for heart disease can start as young as the childhood years? To minimize future heart disease risk, it’s important to make sure that your child is following heart-healthy habits for lifelong wellness. Teaching children good health practices, like eating a well-balanced diet and staying active, helps lay the foundation for strong cardiovascular health into adulthood.

To start with, one of the most impactful ways to ensure heart health is a nutritious diet that is rich in nutrients and low in ingredients that can harm your child’s heart over time. A diet full of fruits, vegetables, whole grains, legumes, and lean proteins helps nourish growing bodies while keeping cholesterol and blood pressure in check. Foods high in saturated fats, added sugars, and sodium, commonly found in ultra-processed foods, should be limited, as these can raise cholesterol levels and increase future heart disease risk. A good example of how to think of your children’s meals is to have a colorful plate half-filled with veggies and fruits, choose whole-grain bread over white bread, and serve water or milk instead of sugary beverages. 

In addition to eating healthy, kids should get daily exercise. It is recommended that children and teens get at least 60 minutes of moderate to vigorous physical activity most days. Some ideas to keep kids active include taking a walk outside, running, riding a bike, dancing, playing sports, and swimming. Make sure to also limit sedentary screen time, like playing video games or watching TV, to encourage kids to stay active. 

Both eating a healthy diet and getting exercise helps kids manage weight so that their heart doesn’t have to work harder, which can contribute to conditions like high blood pressure, high cholesterol, and type 2 diabetes, all of which are linked to heart disease. If you’re unsure or concerned about your child’s weight or growth, talk with your pediatrician as they can help you understand what a healthy range looks like for your child’s age and build and how best to support them. Regular well visits are also the perfect time to check on cardiovascular indicators like cholesterol and blood pressure.

Some heart-related risks can be inherited. The American Academy of Pediatrics recommends that children with no family history of heart disease have cholesterol checks between the ages of 9 and 12. If close relatives have early heart disease or high cholesterol, it’s best to start screening as early as age 2. Early detection allows families and pediatricians to make changes that can dramatically reduce future risk. Understanding your family’s health history and sharing it with your child’s pediatrician can help guide personalized recommendations for screenings and lifestyle choices.

Beyond food and exercise, simple routines like ensuring good sleep, managing stress, and avoiding exposure to tobacco can also support heart health. A restful night helps regulate appetite and energy, while reducing stress keeps the body’s systems functioning well. Staying smoke-free and avoiding secondhand smoke protects children’s developing cardiovascular systems. 

Children learn best by watching the adults in their lives. If they see their parents choosing fruits and vegetables, being active, and valuing wellness, they are more likely to adopt these habits themselves. Making heart-healthy living a family effort, like cooking meals together or taking evening walks, makes it feel less like a chore and more like a fun part of daily life. 

If you have any questions about healthy lifestyle habits, screenings, or your family’s heart health, don’t hesitate to call our office. We’re here to support you in raising a healthy, thriving child!

Caffeine & Energy Drinks: What Every Parent Should Know

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While a cup of coffee or tea can be healthy for most adults, it’s important to consider the effects of caffeine on your children’s development and growth. Caffeine affects kids differently than it does adults, and there are health risks that should be taken into consideration. Knowing how much caffeine is safe, what to watch out for, and how energy drinks factor in will help you guide your child toward healthier choices.

Caffeine is a stimulant found naturally in coffee beans, tea leaves, cacao, and in some plants like guarana. It’s also added to many beverages and energy drinks. In children and teens, their bodies and brains are still developing, which means caffeine can have stronger effects. It can increase heart rate, raise blood pressure, trigger rapid breathing, cause nausea, restlessness, or anxiety, and interfere with sleep. Even hours after consuming caffeine, children may feel its effects, and when it wears off, they might experience headaches, irritability, or tiredness.

Caffeine can also reduce appetite or lead to eating less nutritious foods. When children drink caffeinated beverages, they may be less likely to consume fruits, vegetables, and other important sources of vitamins and minerals, which are essential for healthy growth. Disrupted sleep, poor concentration, or mood changes often follow, and these can affect school performance, emotional well-being, and overall health.

It’s not just coffee and tea that have caffeine. Energy drinks also have caffeine and tend to have higher amounts, along with other stimulants, such as guarana, taurine, or taurine-like ingredients. In fact, most energy drinks contain more than 100mg of caffeine, which is more than the limit recommended for kids ages 12-18. Energy drinks often contain large amounts of added sugar as well, which can lead to weight gain, tooth decay, and spikes in energy followed by crashes. Frequent consumption of energy drinks has been linked to symptoms such as nervousness, shaking hands, stomach problems, headaches, irregular heart rhythms, and sleep disturbances. Kids with underlying health conditions, like heart issues or anxiety, may be at even greater risk.

Many sodas also contain caffeine, although they have less than coffee, tea, and energy drinks. For example, Pepsi Zero has 38mg of caffeine, Diet Coke has 46mg, and Mountain Dew has 54mg. Caffeine can also be found in some foods, like chocolate. A 3.5-ounce dark chocolate bar could have anywhere from 50 to 150 mg of caffeine. Ice cream, protein bars, chocolate chips, energy bars, and chewing gum can also have hidden caffeine.

For children under the age of 12, it is recommended to limit caffeine as much as possible or avoid it altogether. For kids ages 12-18, staying at or under 100mg of caffeine per day is recommended. Pay close attention to labels on beverages your children drink, as caffeine can show up in unexpected places. It’s also important to be aware of caffeine pouches that can be appealing to teens. The caffeine in them is quickly absorbed into the bloodstream, producing effects within minutes. These pouches can contain as much as 200mg of caffeine, leading to potentially dangerous doses for kids.

To help kids avoid caffeine, encourage them to drink water instead. Water is the best choice of drink for kids and the best way to stay hydrated. Some kids turn to caffeinated beverages like coffee to stay awake or concentrate in school. To discourage relying on caffeine, make sure your child is getting enough sleep. Caffeine may improve energy levels and alertness, but it is not a substitute for lost sleep.

If your child does overdose on caffeine, it’s important to get them medical help right away. Signs of caffeine overdose include a racing or irregular heartbeat, body shakes and tremors, anxiety, and hyperactivity. If you’re ever concerned about your child’s caffeine use or how it’s affecting their health, please call our office.